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The AB
RESISTER
offers a variety
of exercises
that shape your
upper abdomi-
nals, oblique
ahdominals,
and lower
abdominais.
The pho-
Upper
Abdominal
Oblique
Lower
tographs in this manualshow the correct form for each
exercise.
The exercises in this manual are divided into four
groups: Beginning, Intermediate, Advanced, and Expert.
Start with the beginning exercises, and progress at your
own pace. Be careful not to overdo it during the fast
few weeks of your exercise program. It is betterto
increase the number of repetitions you do than to
advance to more difficult exercises too quickly. The
intensity of each exercise can be variedby changing the
position of the springs (see ADJUSTING THE RESIS-
TANCE on page 7), or by changing the position of your
hands on the handle. The lower your hands are posi-
tioned, the more difficult the exercise will be.
To get the most from your exercise, proper form is
important. As you perform each rq_tition, use your
abdominal muscles to pull yourself up, allowing the AB
RESISTER torollwithyou.Keep yourheadon the
headrestandthesmallofyourbackon theexercisemat.
Ifnecessary,raiseyourhipsslightly.
Always begin and end each workout with a few minutes
of stretching. Remember to keep plenty of water nearby
as you exercise and drink periodically to avoid dehydra-
tion. If you feel faint, dizzy, or short of breath at any
time while exercising, stop immediately and begin
cooling down.
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. Afte_ 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 stretch---never bounce.
1. Hamstring Stretch
Extend one leg
and rest the
opposim foot
against it as
shown. Reach
toward your
toes and hold
for 15 counts.
Repeat 3 times
for each leg.
2. Toe Touch Stretch
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.
3. Quadriceps Stretch
Place one hand
against a wall
and graspone
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
eachleg.
3