www.ABDOER.com
Before beginning your workout program, please read
through these guidelines
• Wear comfortable, supportive clothing and undergarments that are not too
baggy. Baggy clothes can bunch and chafe, and can even get in the way of your
workout.
• For a woman, a sports bra is a must, especially if you’re well-endowed, to support
your breasts and make your workouts more comfortable.
• Please tie your hair up before using the AB-DOer
®
Twist™ machine to avoid
contact with the Tri-Roller and other parts.
• Always warm up for 5-10 minutes by walking around the block, marching in
place, or going up and down your stairs a few times. Warm ups prepare your
body to perform and help prevent injury.
• Always cool down and stretch for 5-10 minutes after your workout. This allows
your body to return to normal while improving flexibility and decreasing muscle
soreness and tension.
• If at any time you feel sick, dizzy, or faint, stop exercising immediately.
Walk around slowly or sit upright in a chair until you feel better.
Once recovered, have some fluids and rest. If this pattern continues, consult
your physician.
• Smile and have fun! Nothing promotes success better than a positive attitude.
So gear up with your best grin and get to it!
BEFORE YOU BEGIN
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BASIC MOTIONS
Some Basic Motions for your AB-DOer
®
Twist™ machine
-
Designed by John Abdo
(Please refer to instructional DVD routines for specific instruction)
*Images shown are with older unit.
Doers, start your engines!
How to get started:
All movements begin from a seated upright position; this is known as the Starting Position (SP). Place both
feet in a wide stance, sit upright with your back pressed against the massage roller, and pull the Contouring
Arm Bars firmly underneath your armpits to decompress your spine and maintain an upright posture.
1. BODY BOBS
(Lateral Bending)
With a wide stance, and feet firmly planted onto the floor, sit upright in the Starting Position (SP) then
lean to the right side with your torso, pause momentarily, then sway all the way over to the
left side in a lateral pendulum-like motion.
This motion works ALL of the midsection muscles with emphasis to your obliques and lower back!
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