HealthFX America Healthmax Pro Multifunction Home Gym

HEALTHMAX PRO Exercise Guide

**12. Body curl up* - Exercises abdominals (stomach), transverse abdominals (lower stomach), and hip flexors (front of hip)**

Start

Finish

Adjustments - none
Resistance - none
Starting position - begin the exercise lying flat on your back on the bench with your head towards the chest fly, your legs extended and your hands secured on the main vertical bar

Exercise motion - contract your abdominals and pull your knees into your chest, continue pulling your knees into your chest until your tailbone and lower back roll up off the bench then return to the starting position; be sure not to allow your lower back to arch during this exercise, try extremely hard to keep it flat

Supplemental
Exercises:
Exercises with a (*) are advanced exercises

Bench Exercises:

1. Decline crunch* (hard)
2. Standard crunch (easier)
3. Incline crunch (easiest)
4. Decline reverse crunch* (hard)
5. Standard reverse crunch (easier)
6. Incline reverse crunch (easiest )
7. Decline push up (hard)*
8. Standard push up (easier)
9. Incline push up (easiest)
10. Leg raise*
11. Knee bends*
12. Body curl up*

Exercises Using the Y Bar without the Bench (8)

Exercises Using the Y-bar with the Bench (5)

Exercises Using the Chest Fly With the Bench (2)

Exercises Using the Ab Roller (4)

Exercises Using the Handle on the Leg Extension Unit (3)

The 10 Basic Exercises