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Using the AB CRUNCH TRAINER
The AB |
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| Upper |
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CRUNCH |
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| Abdominals |
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TRAINER |
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offers a variety |
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| Oblique |
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of exercises |
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that shape your |
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| Abdominals |
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upper abdomi- |
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nals, oblique |
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| Lower |
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abdominals, |
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| Abdominals |
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and lower |
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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
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 |
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1 | ||
targets the | ||
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upper abdom- |
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inals. Lie on |
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the exercise |
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mat, and bend |
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your knees as |
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shown. Place |
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your hands |
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near the upper |
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ends of the |
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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 |
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2 | ||
focuses on the | ||
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lower abdom- |
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inals. This |
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exercise |
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should be per- |
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formed in the |
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same way as |
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the Basic |
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Crunch, |
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except your |
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feet should be held about one inch off the floor during the exercise. Complete 10 to 15 repetitions.
3. Basic Oblique Crunch
This exercise |
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is for the | ||
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oblique |
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abdominals. |
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Perform this |
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exercise in the |
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same way as |
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the Basic |
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Crunch, but |
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turn your |
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knees to the |
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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 |
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focuses on | ||
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the upper |
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abdominals. |
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Lie on the |
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exercise mat |
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and bring |
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your knees |
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toward your |
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chest as |
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shown. Curl |
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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 | ||
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lower abdom- |
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inals. The |
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starting posi- |
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tion is shown |
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in photograph |
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5a. Curl up to |
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about a 45¡ |
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angle, bring- |
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ing your | 5b | |
knees toward | ||
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your chest at |
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the same |
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time; then |
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return to the |
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starting posi- |
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tion. Perform |
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10 to 15 rep- |
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etitions. |
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