Weider BUN & AB TONER PLUS 28079 Manual Do Proprietário
Exercises
2. Basic Crunch (targets abdominals and back)
Lie on the con-
toured body
seat with your
knees bent and
your feet flat
on the foot rest.
Place the resis-
tance belt on
your abdomen
and select the
desired resistance level. Lock your hands behind your
head. Using your abdominal muscles, slowly curl up
halfway to a sitting position. Return to the starting position.
Repeat as many times as your comfort level permits.
Always keep your lower back on the seat. To increase the
intensity of the exercise, hold a hand weight in each hand
and cross your arms over your chest.
toured body
seat with your
knees bent and
your feet flat
on the foot rest.
Place the resis-
tance belt on
your abdomen
and select the
desired resistance level. Lock your hands behind your
head. Using your abdominal muscles, slowly curl up
halfway to a sitting position. Return to the starting position.
Repeat as many times as your comfort level permits.
Always keep your lower back on the seat. To increase the
intensity of the exercise, hold a hand weight in each hand
and cross your arms over your chest.
3. Oblique Crunch (targets waist and sides)
Perform this
exercise in the
same way as
the Basic
Crunch, but as
you curl up,
bring your left
elbow toward
your right knee;
on the follow-
ing repetition, bring your right elbow toward your left knee.
Perform as many repetition as your comfort level permits,
alternating sides with each repetition. Always keep your
lower back on the seat.
exercise in the
same way as
the Basic
Crunch, but as
you curl up,
bring your left
elbow toward
your right knee;
on the follow-
ing repetition, bring your right elbow toward your left knee.
Perform as many repetition as your comfort level permits,
alternating sides with each repetition. Always keep your
lower back on the seat.
4. Hand Weight Flyes (targets chest and shoulders)
Lie on the contoured
body seat with your
knees bent and your
feet on the foot rest.
Extend your arms with
a hand weight in each
hand. Raise your arms
and bring your hands
together until the hand
weights almost touch. Return to the starting position. Repeat.
body seat with your
knees bent and your
feet on the foot rest.
Extend your arms with
a hand weight in each
hand. Raise your arms
and bring your hands
together until the hand
weights almost touch. Return to the starting position. Repeat.
4
5. Biceps Curl (targets biceps and forearm)
Position yourself as
shown. Rest your
elbow on your leg.
Extend your arm and
hold a hand weight
with an underhand
grip. Slowly curl the
hand weight up toward
your shoulder. Return
to the starting position.
Repeat. This exercise can also be performed while doing
the Pelvic Tilt exercise (see exercise 1).
shown. Rest your
elbow on your leg.
Extend your arm and
hold a hand weight
with an underhand
grip. Slowly curl the
hand weight up toward
your shoulder. Return
to the starting position.
Repeat. This exercise can also be performed while doing
the Pelvic Tilt exercise (see exercise 1).
5
6. Triceps Extension (targets triceps and forearm)
Sit on the contoured
body seat with your
knees bent and your
feet on the foot rest.
Hold a hand weight
above your head with
your elbow bent as
shown. Slowly
straighten your arm.
Return to the starting
position. Repeat.
body seat with your
knees bent and your
feet on the foot rest.
Hold a hand weight
above your head with
your elbow bent as
shown. Slowly
straighten your arm.
Return to the starting
position. Repeat.
6
2
3
1. Pelvic Tilt (targets hips, buttocks, and thighs)
Lie on the con-
toured body
seat with your
knees bent and
your feet flat
on the foot rest.
Select the
desired resis-
tance level and
hold the resis-
tance belt on your abdomen as shown. With a smooth, con-
stant motion, raise and rotate your pelvis inward as you
rise from the seat. Slowly return to the starting position.
Repeat as many times as your comfort level permits.
Always keep your upper back and shoulders on the seat.
toured body
seat with your
knees bent and
your feet flat
on the foot rest.
Select the
desired resis-
tance level and
hold the resis-
tance belt on your abdomen as shown. With a smooth, con-
stant motion, raise and rotate your pelvis inward as you
rise from the seat. Slowly return to the starting position.
Repeat as many times as your comfort level permits.
Always keep your upper back and shoulders on the seat.
You can focus on spe-
cific muscles by vary-
ing your foot position.
Point your toes out
(see 1a) to focus on
your inner thighs.
Point your toes in to
focus on your outer
thighs. Place your feet
in a narrow position
(see 1b) to focus on
your buttocks. A wide
foot position will focus
on your waist and
hips. Always keep
your feet fully on the
foot rest.
cific muscles by vary-
ing your foot position.
Point your toes out
(see 1a) to focus on
your inner thighs.
Point your toes in to
focus on your outer
thighs. Place your feet
in a narrow position
(see 1b) to focus on
your buttocks. A wide
foot position will focus
on your waist and
hips. Always keep
your feet fully on the
foot rest.
1
1a
1b