5
Ab Swing Workout
Important: If at any time you feel faint, light headed or dizzy, stop exercising immediately. You should
also stop if you experience undue stress, pressure or pain at any time. See your doctor before continuing
to workout.
This manual provides an overview of some of the various exercises for your abdominal muscles using the Ab
Swing. Each workout should last about 5 minutes when you are beginning a program. Don’t get discouraged if
you can’t exercise for very long at first. Start slow.
Warm-Up
A proper warm-up allows your body to deliver more blood and oxygen to your muscles. Since warm muscles are
more elastic, they are less susceptible to injury. Warm muscles can also stretch and allow for a greater range of
motion. Most importantly, warm muscles assist in having your body utilize fat molecules for energy. The most
common way to warm up your muscles is by walking, riding a bike, or jogging in place for three to five minutes.
The best way to know when your body is warmed up and prepared for exercise is when your heart rate begins
to increase moderately.
Aerobic Exercise
Continuous aerobic exercise must be incorporated into your lifestyle to achieve results and see those abdominal
muscles! Aerobic exercise raises the metabolic rate accelerating fat loss. Fat starts to be utilized as a source of
energy only after 20-30 minutes of continuous exercise. The best exercises keeping the heart rate in range
continuously and with steady exertion levels are: walking, jogging, stair climbing, and Nordic Track (cross country
skiing). Secondary, but still effective exercises are cycling, stationary bike, and swimming. The goal is to exercise
at a comfortable, yet strenuous enough level. It is best to exercise at a level where a conversation can still be held
and always follow the F.I.T. principles:
Frequency (at least 3 times per week, preferably 5 times)
Intensity (at least 50% of your Maximum Heart Rate)
Time (at least 20 minutes, preferably 60 minutes)
Basic Ab Swing Form and Movement
Sit on the Ab Swing unit with your back straight and hands comfortably on the handle bars. Do not grip the
handles tightly. Relax and keep a loose grip. The Ab Swing will not tip, although you are positioned on a moving
platform, you may feel slightly uneasy as you learn the motion. Ensure your body is stabilized with your buttocks
far back on the seat pad. Ensure you have adjusted the height to provide a slight bend in your knees for the basic
exercise motion.
Don’t move your feet once they have been position in the footrest. Leave them locked in position in the footrest
extension. Sitting in an upright position with your back straight, lift your legs towards your torso, contracting your
abdominal muscles. The first muscles engaged are the lower abs, while at the top of the movement, your upper
abs are engaged. Hold for 2 seconds at the top of the motion while contracting all of the muscles of the
abdominal wall. Slowly release from the position by lowering your legs and feet back towards the ground, without
touching the ground.
*If the movement is too difficult, you may slide your body further back on the seat pad to assist you with
the movement. Ensure your legs have sufficient bend in the knee. The greater the bend, the easier the
movement.
The Ultimate Ab and Lean Body System
