Weider AB CRUNCH TRAINER II WEMC0028 Manuel Du Propriétaire

Extend one leg
and rest the
opposite foot
against it as
shown. Reach
toward your
toes and hold
for 15 counts.
Repeat 3 times
for each leg.

Stand with
your knees
bent slightly as
shown. Relax
your back and
shoulders as
you reach
down toward
your toes. Hold
for 15 counts.
Repeat 3 times.

Place one hand
against a wall
and grasp one
foot with your
other hand as
shown. Hold
your foot as
close to your
buttocks as
possible, and
hold for 15
counts. Repeat
3 times for
each leg.

Begin and end each workout with a few minutes of
stretching. Stretching prepares the body for exercise by
increasing the body temperature, heart rate, and circula-
tion. After exercise, stretching allows the heart rate to
return to normal and the muscles to cool down gradual-
ly. Stretching is also effective for increasing flexibility.
The correct form for three basic stretches is shown
below. Move slowly as you stretchÑnever bounce.

The AB
CRUNCH
TRAINER II
offers a variety
of exercises
that shape your
upper abdomi-
nals, oblique
abdominals,
and lower
abdominals.
The photographs in this manual show the correct form
for each exercise. If desired, attach this manual to the
wall for reference.

The exercises in this manual are divided into two
groups: Beginning and Advanced. Start with the begin-
ning exercises, and progress at your own pace. Be care-
ful not to overdo it during the first few weeks of your
exercise program. It is better to increase the number of
repetitions you do than to advance to more difficult
exercises too quickly.

To get the most from your exercise, proper form is impor-
tant. Use your abdominal muscles to pull yourself up.
Keep your head on the head pad and the small of your
back on the floor. If necessary, raise your hips slightly.

Upper

Abdominals

Oblique

Abdominals

Lower

Abdominals

Slide an Arm Tube onto the Head Tube. Align the holes in
the Head Tube with the holes in the Arm Tube. The
Handgrip of the Arm Tube should slant toward the oppo-
site side of the AB CRUNCH TRAINER II. Insert a #10
x 1.13Ó Bolt from the bottom of the AB CRUNCH
TRAINER II. Tighten a #10 Hex Nut onto the Bolt. Make
sure that the Hex Nut seats into the hex hole in the top of
the Arm Tube. Attach other Arm Tube in the same manner.

Be sure to stretch for a few minutes before you begin.
Keep plenty of water nearby as you exercise, and drink
periodically to avoid dehydration. 

This exercise
targets the
upper abdom-
inals. Lie on
the floor and
bend your
knees as
shown. Place
your hands
near the upper
ends of the
handles. Curl up to about a 45¡ angle, and then lower
yourself to the starting position. This completes one rep-
etition. Perform 10 to 15 repetitions.

This exercise
focuses on the
lower abdom-
inals. This
exercise
should be per-
formed in the
same way as
the Basic
Crunch,
except your
feet should be held off the floor during the exercise.
Complete 10 to 15 repetitions.

This exercise
is for the
oblique
abdominals.
Perform this
exercise in the
same way as
the Basic
Crunch, but
turn your
knees to the
side as shown. Complete 5 to 7 repetitions, change your
knees to the opposite side, and then perform another 5
to 7 repetitions.

The following exercises are designed to further improve
your strength, tone, and flexibility. Remember to stretch
for a few minutes before you begin.

This exercise
is for the
upper abdom-
inals.
Straighten
your legs and
raise them as
shown. Curl
up to about a
45¡ angle, and
then lower
yourself to the
starting posi-
tion. Keep
your legs
raised
throughout
the exercise.
Complete 10 to 15 repetitions.

This exercise
focuses on the
upper and
lower abdom-
inals. Start
with your legs
raised and
parted about
the width of
your shoul-
ders. Curl up
to about a 15¡ angle. This is the starting position. Cross
your ankles as shown in photograph 5; then return to the
starting position. Complete 10 to 15 repetitions, alter-
nately crossing the right ankle above the left, and then
the left ankle above the right.