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May 1, 2017 By ETC Lab

Self-Guided Exercise Program #1

Abdominal Crunches | muscles targeted: rectus abdominus, obliques

Step 1: Adjust the seat height by pulling on the blue lever located on the left side of the seat before you sit down.

Step 2: Sit in the seat and make sure your belly button is in line with the red dot on your left. Your feet should also be behind the lower leg pad.

Step 3: Reach over your head to grab both handles and rest your elbows on the pads. Your arms should be at 90 degrees.

Step 4: Turn the dial on your left to adjust the amount of resistance.

Step 5: Pull up with your feet and down with your hands in a “crunch” motion.

Think about bringing your elbows to your knees.

Perform 8-12 reps. 2–0–2 tempo.

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Filed Under: Workouts

All Copyright Reserved 2013. Exercise, Technology, & Cognition Laboratory. University of Illinois at Urbana-Champaign.

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