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English
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www.slendertone.com
S l e n d e r t o n e A b C r u n c h – G u i d e l i n e s .
When performing abdominal crunches:
( a )
avoid neck strain by always keeping your hands at the
sides of your head and not behind it;
( b )
always use a soft flat surface, e.g. a gym mat;
( c )
stop exercising immediately if you feel any pain.
S p e c i f i c D o ’ s a n d D o n ’ t s f o r S l e n d e r t o n e A b C r u n c h
P r o g r a m m e s .
• Never do abdominal crunches if you suffer from neck or
lumbar pain.
• Never exert yourself beyond your own comfort level – if in
doubt or if you have back pain consult your doctor before
attempting these activities.
• We advise that these programmes are designed for use
ONLY with the abdominal crunches specified. No other form
of exercise should be attempted with these programmes.
A b C r u n c h e s - G e t t i n g S t a r t e d .
Begin both Ab Crunch Programmes in the Starting Position
(fig. a): Wearing your belt, lie on your back. Bend your
knees to approx. 90°. Position your hands either side of
your head. Your feet should be flat on the floor, shoulder
width apart and your abdominal muscles fully relaxed.
Switch your unit on and increase the intensity.
A b C r u n c h 1 - I n s t r u c t i o n s .
Ab Crunch 1 can be used in conjunction with a Beginner
Crunch or a Standard Crunch. Those unfamiliar with Ab
Crunch exercises should start with a Beginner Crunch.
Progress to a Standard Crunch when your abdominal
strength has improved.
1 ( a ) B e g i n n e r C r u n c h ( f i g . a ) :
When the stimulation starts, gently press your lower back
into the floor and contract your abdominal muscles as hard
as is comfortable. Do not raise your head off the floor and
keep your neck muscles as relaxed as possible.
1 ( b ) S t a n d a r d C r u n c h ( f i g . b ) :
When the stimulation starts, slowly curl your shoulders
forward, making sure that your lower back stays on the
floor. Ensure you do not jerk your head forward. When
raising your head, avoid neck strain by keeping a space
approximately the size of your fist between your neck and
chest.
2
Hold each contraction for three seconds, then return to
the starting position and relax fully. The stimulation will
stop.
3
After a three second relaxation period, the stimulation
starts again. Repeat step 1(a) or 1(b)and step 2 depending
on the type of crunch you are doing.
A b C r u n c h 2 - I n s t r u c t i o n s .
Do not attempt this programme until you have progressed
to a Standard Crunch using the Ab Crunch 1 programme.
1 S i d e C r u n c h ( f i g . c ) :
When the stimulation starts, slowly curl one shoulder
upwards and towards the midline/centre of your body.
Your shoulder should finish 8-10cm (3-4 inches) from the
ground. Keep your lower back on the floor.
I m p o r t a n t :
Curl your right shoulder upwards and inwards when the
stimulation is on the left side of your abdomen. Curl your
left shoulder upwards and inwards when the stimulation is
on the right side of your abdomen. Always keep your lower
back on the floor and never twist your upper body
excessively.
2
Hold each contraction for two seconds, then return to the
starting position and relax fully – the stimulation will stop.
3
After a two second relaxation period, the stimulation will
start again. Repeat steps 1&2.
Y
Y
O U R
O U R
S L E N D E R T O N E
S L E N D E R T O N E
A B
A B
C RU N C H
C RU N C H
P RO G R A M M E S
P RO G R A M M E S
Fig. a
Fig. b
Fig. c
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