Always Warm Up and Cool Down!
Always spend 5 to 8 minutes warming up. You can do this by jogging on the spot and
doing a few stretching exercises. It is also important to spend 5 minutes cooling down
after every session on the Ab-Gym. While you are cooling down you should do gentle
stretching exercises.
Installing the Ab-Gym
To gain optimal benefit from your Ab-Gym, you need to ensure that the Ab-Gym is
properly adjusted to suit your height. There are a number of settings along the bar of
the foot rest. The lowest setting collapses the Ab-Gym for easy storage. To extend the
foot rest, pull the 'pop pin' out. Then slide the foot rest to the desired position.
Positions 1, 2 and 3 from the seat are suitable for people up to 160 cm tall. Positions 4,
5 and 6 from the seat are suitable for people over 160 cm tall.
Preparing to use the Ab-Gym
Place the Ab-Gym on a firm level surface that is free of any obstacles. Make sure that
you are sitting well back on the seat of the Ab-Gym with both feet on the floor - one on
each side of the bar of the foot rest. Place one foot on the foot rest and make sure that
you find your balance before placing the other foot on the foot rest. The foot rest should
be adjusted to suit your height so that when your feet are on the foot rest your knees
are slightly bent. Once you are sitting comfortably with both feet on the foot rest, find
your balance, sit up with your back straight, and hold the handles with a firm but
relaxed grip. Make sure that your buttocks are on the front edge of the seat. To start
with, the movement of the Ab-Gym may feel strange, so make sure that you are sitting
in a stable position. Once you have placed your feet on the foot rest, do not move them.
Once you have finished using the Ab-Gym, it can be collapsed for easy storage.
Exercising with the Ab-Gym
Keep your back straight and raise your legs towards your body so that your abdominal
muscles contract. When you start this movement, you work the lower abdominals.
When you reach the highest position you work the upper abdominals. Once you have
reached the highest position (in other words, once your legs are horizontal), hold the
position for 2 seconds. Then release and slowly lower your feet and legs until your feet
are almost touching the floor. Then repeat the movement.
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