Weider WEMC20063 warranty Using the AB Crunch Trainer, Suggested Stretches, Beginning Exercises

Using the AB CRUNCH TRAINER

The AB
	Upper
CRUNCH
	Abdominals
TRAINER
offers a variety
	Oblique
of exercises
that shape your	Abdominals
upper abdomi-
nals, oblique	Lower
abdominals,	Abdominals
and lower

abdominals.

The photographs in this manual show the correct form for each exercise. If desired, attach this manual to the wall for reference.

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 your hands on the AB CRUNCH TRAINER handles. The lower your hands are positioned, 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 CRUNCH TRAINER to ÒrollÓ with you. Do not press or pull the handles together. 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 dehy- dration. If you feel faint, dizzy, or short of breath at any time during exercise, 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 pre-existing health problems. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

Suggested Stretches

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.

Beginning Exercises

Be sure to stretch for a few minutes before you begin.

1. Basic Crunch

This exercise
	1
targets the
upper abdom-
inals. Lie on
the exercise
mat, and bend
your knees as
shown. Place
your hands
near the upper
ends of the

handles. Curl up to about a 45¡ angle, and then lower yourself to the starting position. This completes one rep- etition. Perform 10 to 15 repetitions.

2. Basic Crunch with Raised Feet

This exercise
	2
focuses on the
lower abdom-
inals. This
exercise
should be per-
formed in the
same way as
the Basic
Crunch,
except your

feet should be held about one inch off the floor during the exercise. Complete 10 to 15 repetitions.

3. Basic Oblique Crunch

This exercise
	3
is for the
oblique
abdominals.
Perform this
exercise in the
same way as
the Basic
Crunch, but
turn your
knees to the

side as shown. Complete 5 to 7 repetitions, change your knees to the opposite side, and then perform another 5 to 7 repetitions.

Intermediate Exercises

As your abdominal muscles become stronger, and you can comfortably perform several repetitions of the beginning exercises, it is time to move on to the inter- mediate exercises. Remember to stretch for a few min- utes before you begin.

4. Raised-knee Crunch with Knees Held to Chest

This exercise
	4
focuses on
the upper
abdominals.
Lie on the
exercise mat
and bring
your knees
toward your
chest as
shown. Curl

up to about a 45¡ angle, and then lower yourself to the starting position. Keep your knees raised throughout the exercise. Complete 10 to 15 repetitions.

This exercise can also be performed by resting your feet on a chair.

5. Raised-knee Crunch with Knees Lifted to Chest

This exercise	5a
targets the
lower abdom-
inals. The
starting posi-
tion is shown
in photograph
5a. Curl up to
about a 45¡
angle, bring-
ing your	5b
knees toward
your chest at
the same
time; then
return to the
starting posi-
tion. Perform
10 to 15 rep-
etitions.