6
7
AB TRAINING
BASIC
FORWARD CRUNCH:
Lie down with your hands on the
frame, your knees bent, your feet
planted on the floor, and your head
resting against the head and neck
support as shown in Figure 1.
While using your ab muscles to lift,
raise your shoulders up about 45
degrees from the floor. Lower your
shoulders back down as shown in
Figure 2. Repeat.
(Try to use only your ab muscles to
lift and minimize pushing forward
with your hands and arms.)
V-CRUNCH:
This exercise targets your lower abdominal
muscles. Raise your legs straight up, keeping
them together. While using your ab muscles to
lift, raise your shoulders up about 45 degrees
from the floor. Lower your shoulders back
down as shown in Figure 4. Keep your legs
straight up while performing the exercise.
Repeat.
Fig. 1
Fig. 2
OBLIQUE CRUNCH:
This exercise targets your oblique
muscles (“love handles”). Lie down
with your hands on the frame, your
knees bent, your feet planted on the
floor and your head resting against
the head and neck support. Let your
legs fall over to your right side as
shown in Figure 3. While using
your ab muscles to lift, raise your shoulders up about 45 degrees from the floor.
Lower your shoulders back down. Repeat. When complete, let your legs fall
over to the left side and repeat exercise for other oblique.
Fig. 3
Fig. 4
STEP 4:
Attach Overhead Bar (9) to the Arm/Side Bars (7)
using the Short Screws (8) provided.
STEP 3:
Attach Arm/Side Bars (7) to the Headrest Bar (1)
using the Short Screws (8) provided.
STEP 2:
Attach Weight Bar (4) to the Headrest Bar (1)
using the Long Screws (5) provided. Clips (6) are used to secure
weights (not included) onto the Weight Bar (4).
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