How to Use the AB RESISTER
Suggested Stretches
The AB |
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| Upper |
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RESISTER |
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| Abdominals |
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offers a variety |
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of exercises |
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| Oblique |
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that shape your |
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upper abdomi- |
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| Abdominals |
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nals, oblique |
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abdominals, |
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| Lower |
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and lower |
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abdominals. |
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The pho-
tographs in this manual show the correct form for each exercise.
The exercises in this manual are divided into four groups: Beginning, Intermediate, Advanced, and Expert. Start with the beginning exercises, and progress at your own pace. Be careful not to overdo it during the first few weeks of your exercise program. It is better to increase the number of repetitions you do than to advance to more difficult exercises too quickly. The intensity of each exercise can be varied by changing the position of the springs (see ADJUSTING THE RESIS- TANCE on page 7), or by changing the position of your hands on the handle. The lower your hands are posi- tioned, the more difficult the exercise will be.
To get the most from your exercise, proper form is important. As you perform each repetition, use your abdominal muscles to pull yourself up, allowing the AB RESISTER to roll with you. Keep your head on the headrest and the small of your back on the exercise mat. If necessary, raise your hips slightly.
Always begin and end each workout with a few minutes of stretching. Remember to keep plenty of water nearby as you exercise and drink periodically to avoid dehydra- tion. If you feel faint, dizzy, or short of breath at any time while exercising, stop immediately and begin cooling down.
WARNING: Before you begin this or any exer- cise program, consult your physician. This is especially important for persons over the age of 35 or persons with
Begin and end each workout with a few minutes of stretching. Stretching prepares the body for exercise by increasing the body temperature, heart rate, and circula- tion. After exercise, stretching allows the heart rate to return to normal and the muscles to cool down gradual- ly. Stretching is also effective for increasing flexibility. The correct form for three basic stretches is shown below. Move slowly as you stretchÑnever bounce.
1. Hamstring Stretch
Extend one leg and rest the opposite foot against it as shown. Reach toward your toes and hold for 15 counts. Repeat 3 times for each leg.
2. Toe Touch Stretch
Stand with your knees bent slightly as shown. Relax your back and shoulders as you reach down toward your toes. Hold for 15 counts. Repeat 3 times.
3. Quadriceps Stretch
Place one hand against a wall and grasp one foot with your other hand as shown. Hold your foot as close to your buttocks as possible, and hold for 15 counts. Repeat 3 times for each leg.
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