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7/24/06
Workout Exercises
10:42 AM
Page 14
O w n e r 's Manual
UPPER AB CRUNCH
Sit on machine with the
legs bent at a comfortable angle with your feet
placed flat on the floor. The back rest of the
m a chine should be in the upright position with
your back and neck resting comfortably aga i n s t
the pad. Lightly grab the handle bars and slowly
begin to lower yourself back ward maintaining
tension on the abdominal area. Continue to
lower your torso until the back pad comes in
contact with the stopper bar. The moment the
b a ck pad touches the stopper bar, try to
immediately lift yourself back up to the upright
s t a rting position. You may use the handle bars to
assist you in lifting yourself up to the start i n g
position. Repeat the sequence. (the number of
sets and repetitions are explained page 18.)
14
O w n e r 's Manual
LOWER AB CRUNCH
Sit on machine with the
legs bent at a comfortable angle with your feet
placed flat on the floor. The back rest of the
m a chine should be in the upright position with
your back and neck resting comfortably aga i n s t
the pad. Slowly lift your legs about 4-6 inches off
the ground. (It is im portant to remember to ke e p
your knees slightly bent while lifting your legs off
the ground). Maintaining the upright position
with the back pad, slowly lift your right leg and
bend
your
leg
(knee)
in
toward
your
s t o m a ch / chest. Maintain that position for a count
of 1-4 seconds. Then slowly lower the leg back to
the extended position while keeping the leg 4-6
i n ches off the ground. Repeat that mov e m e n t
with your left leg, and slowly repeat that (bicycle
type motion) alternating each leg. It is import a n t
to remember to perform this movement slowly
as to insure keeping proper balance on the
m a chine. Remember to pause at the both the
extension position and the bent knee position
with each repetition. (The number of sets and
repetitions are explained below.)
An alternative way to perform this exercise is do
both legs at one time. This is a slightly advanced
v e rsion of this exercise, but some people find
that they can maintain their balance a little better
performing the exercise this way.
15
Workout Exercises