Back Extension & Ab Crunch

BACK EXTENSION AND AB CRUNCH

TARGET MUSCLES: Back Extensors and Rectus Abdominis

MOVEMENTS: Knee flexion/extension, Ankle dorsi flexion/plantar flexion.

1. Sit into the seat and adjust the foot rest, to allow contact and soft knees.

2. Back extension: Adjust the range on handles with the yellow pin so the handles are away from your body. Holding onto the handles, keeping straight arms, pull the handles and move your back towards the back rest. Stopping before you over extend your back.  Then controlling the movement forward and repeat.

3. Abdominal Crunch- Adjust the range on handles with the yellow pin so the handles are closer from your body. Holding onto the handles, keeping straight arms, push the handles away bringing your bottom ribs towards  your hips. Then controlling the movement back and repeat.