Copyright © 2006 Integrity Partners, Inc. All rights reserved.
Ab Zone™
System
Instructional
Manual
ab Zone™ basic Exercises
To get on the Ab Zone™, step over the foot pads and with both feet flat on the floor, grab both handles
and gently lean backward and sit on the Ab Zone™. Slide your buttocks all the way to the back of the
seat, lean your back against the back rest and place both feet under the foot pads. Make sure you
always maintain proper balance when using the Ab Zone™, and remember to pull your legs towards
you using your abdominal muscles.
The basic Ab Zone™ exercises include the following, which are all demonstrated in the
get in the ab
Zone™ Exercise and Cardio Instructional DvD
:
LINEaR CRuNCh
Move forward and backward on the Ab Zone™
in the same motion as a traditional crunch,
varying the tempo, number of repetitions and
amount of time depending upon your level of
comfort.
STICk IT
Move in the same forward and backward
direction of the LIneAR CRUnCH and as
you move your legs towards you slowly use a
3 count to stop at 3 different steps along the
way, holding your abs at the count of 3 and
then releasing.
ObLIQuE
Lean your body slightly to the left, move
your legs towards you in the direction you are
leaning to work your side oblique. After the
desired number of repetitions, lean your body
slightly to the right and use the same motion
to work the opposite oblique. Always lean to
one side slightly and keep a firm grip on the
handles.
SkIER
A variation of the ObLIQUe, alternate from
side to side in a skier’s move as opposed to
repetitions on just one side.
Copyright © 2006 Integrity Partners, Inc. All rights reserved.
Rev. 042406
Ab Zone™
System
Instructional
Manual
ab Zone™ basic Exercises •
Continued
fuNkY SkIER
A more challenging version of the SKIeR,
alternate from side to side and add two
additional repetitions on the first side; for
example, start right, then left, then right, right.
Then you may reverse and start left, then right,
then left, left.
bRONCO
With one hand firmly on the handle, have fun
by rotating one hand up in the air and doing
the 360 motion in one direction, then reverse
hands and directions.
360 DEgREES
The Ab Zone’s™ signature move combining
the LIneAR CRUnCH and the ObLIQUe.
Start with the LIneAR CRUnCH and with a
slight twist rotate your midsection in a full 360
degree circle. Start the 360 by rotating to the
right, and then reverse and rotate to your left.
LOWER baCk
Keeping your hands on the handles and
without moving your legs, move only your
upper body forward slowly to a 4 count, and
then move your upper body back slowly to a 4
count to work your lower back.
ImportAnt!
You should warm up before using the Ab Zone™ and cool down and stretch after using the Ab
Zone™, so please watch the
get in the ab Zone™ Exercise and Cardio Instructional DvD
for
warm up and cool down exercises.
