Ab DeVELOPER Ab DeVELOPER - Thane International, Inc.
Contents
1. 10 regular exercise you can reduce your body fat improve muscle tone develop endurance increase energy Step 3 Lift and Turn Seat onto Legs Outer and Inner 878 10 and reduce stress certainly a worthwhile investment in time and money Step 4 Fit Roller Tubes and Foam Roller cccccssssssessssesessssessssssessseeccscscssssessssessscenssseasseeeeseaneeen 11 12 3 Tama With regular use of the Ab Developer exercise attachment and with minimal time commitment you ll soon 14 l see improvements in the way you look and feel to achieve the results you ve always wanted 14 Replacing Cable Resistance Band u cssssssssesssssssssesssssssscsssscsecsssecsessssessssessessssessessssscsessssscsessssecaesessssasenesssassess 15 18 Total Flex is a trademark of Thane International Inc registered in the U S and other jurisdictions ll Exercise Guide IOI 19 19 C C 20 E EEE 20 0 1 Reverse 0 C1 BaCk EONS ION aena TE E 22 T E 222. 0 5 LL H JE NOTES JAIN AaISN TABLE OF CONTENTS INTRODUCTION User Manual Please Note The Ab Developer is designed to be used in conjunction with the Total Flex exercise machine Safety Warnings 3 4 Congratulations on the purchase of your Ab Developer exercise attachment to your Total Flex exercise 2 M M C machine You have taken an important step towards achieving a trim fit and healthy body Just a few EEEa 5 minutes a day is all it takes to start enjoying the benefits of exercising with your Ab Developer exercise Pars flU St _ _ _ ___ ___ _ _ _ __ _ 6 7 attachment PVA Ss OTN 8 0 9 13 Working out with the Ab Developer exercise attachment is comfortable and easy You ll effectively train step 1 Connect Front Foot Tube to Rail ASSEMDIY isisisi 9 a wide range of muscle groups in your lower body and core area even your upper body muscles With Step C Engage Inner Back Leg with Leg 8 8CMCL5
3. Front Raise amp Leg Pull COMPO 23 gide Raise amp Leg Pull CIO 7 23 OWI _ 9 24 SAFETY WARNINGS 11 12 13 14 15 16 17 18 19 20 This product has been tested in accordance with the requirements of EN 957 1 class H home use only THE MAXIMUM WEIGHT CAPACITY OF THE Ab Developer attachment is 136 4 KG 300 LBS Persons whose body weight exceeds this limit should NOT use this machine Carefully inspect the equipment prior to EVERY use Never use the device if it is not functioning correctly or II it is damaged Use this device EXCLUSIVELY for the purpose intended and described in this User s Guide Do not alter the equipment and only use those accessories which have been recommended by the manufacturer Ensure that at least 10 13 feet 2 3 meters of free space is available surrounding the entire unit It is important that pets furniture and other objects are kept away from the equipment during use THIS EQUIPMENT IS NOT SUITABLE FOR CHILDREN In order to avoid injuries keep this and all other fitness equipment out of the reach of children Handicapped or disabled persons should not use the Ab Developer attachment without the presence of a qualified health professional or physician Position the Ab Developer attachment on a firm clear level surface To prot
4. height at the front of the chest Slowly return to starting position Repeat the required number of reps Flex the legs and pull the Rollers up towards the Seat while simulta neously lifting the handles sideways to shoulder height Slowly return to starting posi tion Repeat the required num ber of reps Engage Ab Developer amp Total Flex resistance Sit on the Seat and place heels over the Long Foam Roller Flex the legs and pull the Rollers up towards the Seat while simul taneously rotating both arms to simulate a rowing movement 24 Thane International Inc La Quinta CA 92253 U S A www thane com 2012 Thane International Inc THANE Fitness Thane Direct Canada 100 Mississauga ON L4W 5M6 Canada www thane ca Thane Direct UK Ltd Danoz Direct Pty Ltd London EC1Y 8NA Alexandria Sydney www thanedirect co uk NSW 2015 Australia www danozdirect com au TotalFlex Ab Developer MNL ENG RO 121030
5. the level you are comfort able with 7 INVERTED PLANK Muscles Abdominals Quads Hip Flexors TVA Engage resistance Sit on the Seat with legs apart Lean forward and grip the Long Foam Rollers with the palms facing down Steady the unit up against a wall or sturdy structure Engage resistance Kneel in front of the Ab Developer attachment plac ing your hands on the top Roller Straighten the back keeping arms straight while pushing down wards and pulling the Rollers towards the Seat Slowly return to the starting position Repeat the required number of reps Contract the abdominal muscles and push the Rollers towards the Seat fully extending your upper body Hold for a few seconds and then back to the starting position 22 WORKOUT EXERCISES 8 FRONT RAISE 6 LEG PULL COMBO Muscles Abdominals Hamstrings TVA Shoulders Engage Ab Developer amp Total Flex resistance Sit on the Seat and place heels over the Long Foam Roller 9 SIDE RAISE amp LEG PULL COMBO Muscles Abdominals Hamstrings TVA Shoulders Engage Ab Developer amp Total Flex resistance Sit on the Seat and place heels over the Long Foam Roller 23 WORKOUT EXERCISES 10 ROWING amp LEG PULL COMBO Muscles Abdominals Hamstrings TVA Biceps Shoulders Back Flex the legs and pull the Rollers up towards the Seat while simul taneously lifting the handles to shoulder
6. to remind yourself of all maintenance guidelines Do not place your hands or fingers underneath the unit while it is being used Keep children away from the unit during use you have long hair please tie it up to avoid getting caught in certain parts of the equipment Do not place the unit in direct sunlight as heat can degrade the non steel materials on the unit SAFETY WARNINGS IMPORTANT MEDICAL WARNING Carefully review the User s Guide and consult your physician before using this product or perform ing the exercises presented herein The instructions and advice presented in this User s Guide are in no way intended to be a substitute for medical counseling Not all exercises are suitable for everyone and any user of this product assumes the risk of injury resulting from performing the exercises shown If at any time you feel you are exercising beyond your current fitness level or you feel uncomfortable you should discontinue exercise immediately Your physician should help you ascertain your target heart rate as determined by your age and physical fitness Certain training programs and types of exercise equipment may not be suitable for everyone This is particularly important for those individuals over 35 pregnant women and individuals with existing health problems or problems with balance If you take medication which affects your heart rate you must seek medical advice from your doctor before starting your exercise
7. 0 Cross Tapping Screw 914 2 13 Zinc Coat 1 131 Pan Head Screw M5 18 Zinc Coat 2 132 Button Head Screw M6 12 Zinc Coat 4 133 Cross Tapping Screw ST2 9 8 Zinc Coat 2 134 Allen Wrench 4 Zinc Coat 1 MAIN COMPONENTS Front Foot Pipe 112 Rail Assembly 103 short Foam Roller with Short Foam Roller Pipe x 2 119 121 Long Foam Roller with Long Foam Roller Pipe x 2 120 122 Foam Roller End Caps x 4 118 Resistance Band Assembly with Oval Ring 104 105 106 Positioning Bracket 117 seat Connector 95 Carriage with Hooks 129 ASSEMBLY INSTRUCTIONS ASSEMBLY INSTRUCTIONS Important Please carefully read the assembly instructions below before assembling the Ab Developer STEP 2 mmm attachment Fit Roller Pipes amp Foam Rollers 1 Lay the Ab Developer box flat on its side carefully open one side of the box and slowly slide the Ab Developer unit out If the Seat Assembly with Rail assembly over it is not facing upwards carefully Fitting the Short Foam Roller Pipe amp Foam Rollers turn the pre assembled Ab Developer unit over with the Seat Assembly facing upwards 1 Insert the short Foam Roller Pipe through the bottom hole of the Carriage Assembly the hole closest 2 Carefully remove the packaging material Check that all parts are included before beginning to the Foot Pipe see FIG 3 assembly See FIG 1 3 To assemble the Ab Developer the 2 Slide the two small Foam Rollers over t
8. corner with the other hand causing the upper body to be positioned at an angle Place heels over the Long Foam Holler 3 OBLIQUE CRUNCH Muscles Obliques TVA WARNING Make sure to keep the Rail Assembly steady when in use for this exercise to avoid any injury to the head or body Less resistance will allow you to have more control Once you have gained full control of the Rail Assembly position and Carriage Assembly movement you can then increase the resistance to the level you are comfort able with Engage resistance Sit slightly sideways on the Seat so that you are able to lift the Rail to a vertical position Then shift fully sideways holding the Rail with the hand clos est to the Rail gripping the Short Foam Roller from behind with palm facing towards you and the other hand gripping the Long Foam Roller with the palm facing away from you Sit upright Flex the legs and pull the Rollers up towards the Seat Slowly return to starting position Repeat by twisting the body in the opposite direction and holding the opposite corners of the Seat Contract the abdominal muscles while pulling the Rollers down wards Slowly return to starting position Repeat the required number of reps Repeat by sitting on the other side of the Seat 20 el WORKOUT EXERCISES 4 STRAIGHT ARM PULL DOWN Muscles Abdominals Lats TVA WARNING Make sure to keep the Rail Assembly steady w
9. ect and avoid damage to flooring the unit should not be pushed across delicate floor coverings laminate parquet carpet etc Wear appropriate clothing during training sessions Training apparel should be comfortable and light allowing freedom of movement Wear comfortable training shoes which provide good support and have non slip soles such as running shoes or trainers Always warm up and stretch before each training session you feel faint or experience dizziness nausea shortness of breath chest pain irregular heartbeat or any other abnormal symptoms STOP the workout at once and CONSULT A PHYSICIAN IMMEDIATELY Check all screws and bolts before each workout and tighten if loose Always choose the proper intensity level that best suits your physical strength and flexibility Know your limits and train within them Always 456 common sense when exercising Begin slowly and get used to the unique movement of the Ab Developer attachment prior to starting your routine To avoid serious injury never place any part of your body between or near any moving parts DO NOT use any accessories not recommended by the manufacturer Understand correct use of this machine Please read this 567 5 Guide and or watch the instructional DVD prior to using your Ab Developer attachment to understand the correct use of the equipment Refer to all of the included assembly guidelines to make certain your unit is properly assembled and
10. he Pipe ends see FIG 4 following parts must be assembled as shown steps 1 9 below Front Foot Pipe 112 Rail Assembly 103 short Foam Roller Pipe x 2 121 Short Foam Roller x 2 119 Long Foam Roller Pipe x 2 122 Long Foam Roller x 2 120 Foam Roller End Caps 4 118 Resistance Band Assembly with Oval Ring 104 105 106 Positioning Bracket 11 7 if required Fitting the Long Foam Roller Pipe amp Foam Rollers 1 Insert the long Foam Roller Pipe through the top hole of the Carriage Assembly the hole closest to STEP 1 the Seat see FIG 5 Connect Front Foot Tube to Rail Assembly 2 Slide the two long Foam Rollers over the Pipe ends see FIG 6 1 Align the holes in the Front Foot Pipe with the two holes in the Rail Assembly See FIG 2a AY Uf Important Two of the holes on one side of the Front Foot Pipe are sunken the other two on the opposite side are not Place the Front Foot Pipe side with the holes that are not sunken against the Rail Assembly for fastening Important When fitting the Foam Rollers ensure that the Long Foam Rollers are closest to the Seat 2 Insert the two Allen Bolts using the supplied Allen Wrench and securely tighten the Front Foot Pipe into the Rail Assembly see FIG 2b ASSEMBLY INSTRUCTIONS Inserting the End Caps Insert the four End Caps into the Long and short Foam Roller Tube Pipe see FIG 7 STEP 3 Connect one or more of t
11. he Resistance Bands by hooking gt the oval rings over the hooks on the Carriage see FIG 8 om gt N C O STEP 4 Connecting the Ab Developer attachment to the Total Flex exercise machine see FIG 9 Before connecting the Ab Developer to the Total Flex ensure the Receptor Tube Assembly is attached to the underside of the Power Pod Seat see D Leg Extender Assembly on page 4 of the Total Flex User s Guide Important When attaching or detaching the Ab Developer to the Total Flex ensure that at least one Resistance Band is connected to a Hook on the Carriage Important Before connecting the Ab Developer to the Total Flex adjust the Seat with Receptor Assembly to setting 2 this is the only settings that must be used with the Ab Developer ASSEMBLY INSTRUCTIONS Attach the Ab Developer attachment to the Total Flex exercise machine by pulling the Lock Pin on the underside of the Power Pod Seat and insert the Seat Connector 95 into the Receptor Tube see FIG 10 Check that the Lock Pin engages fully when released see FIG Sb When exercising adjust the seat of the Total Flex to following setting 2 amp D STEP 5 Fit the Positioning Bracket if required Depending on your height you may have to fit the Positioning Bracket to reposition the Carriage Assembly holding the Foam Rollers closer to the Seat To check whether or not you must fit the Positioning Bracket sit on the Seat facing towards
12. hen in use for this exercise to avoid any injury to the head or body Less resistance will allow you to have more control Once you have gained full control of the Rail Assembly position and Carriage Assembly movement you can then increase the resistance to the level you are comfort able with Engage resistance Sit on the Seat and grip the Short Foam Roller With palms facing down arms extended 5 REVERSE CRUNCH Incline Muscles Abdominals Quads Hip Flexors TVA Engage resistance Place elbows spaced apart on the Seat and hold onto Seat with both hands Place one knee and then the other knee between the Long and Short Foam Rollers Stabilize the back and contract the abdominal muscles Keep the arms extended and pull the Rollers all the way down Slowly return to the starting position Repeat the required number of reps Contract the abdominal muscles and pull the knees up towards the Seat keeping the upper body stable Slowly return to the starting position Repeat the required number of reps WORKOUT EXERCISES 6 BACK EXTENSION Muscles Back Glutes TVA WARNING Make sure to keep the Rail Assembly steady when in use for this exercise to avoid any injury to the head or body Less resistance will allow you to have more control Once you have gained full control of the Rail Assembly position and Carriage Assembly movement you can then increase the resistance to
13. is Manual the positioning Bracket must be properly adjusted to the height of the user 4 Assembly of the unit is complete see FIG 19 Resistance Bands There are 3 Resistance Bands varying in color By hooking one or more of the Resistance Bands to the Hook s on the carriage different levels of resistance can be obtained depending on your comfort level or desired results Grey Low Resistance Black Medium Resistance Red High Resistance STORAGE amp MOVING For storing flat on the floor underneath a bed To replace a worn or damaged Cable Resistance Band proceed as follows Fold the Legs and lay the Ab Developer unit on the floor with the Rail folded over the Seat see Fig 1 Use the Allen Wrench to unscrew the 4 Button Head screws connecting the Rail Assembly to the Hinge Bracket see Fig 2 CARE AND MAINTENANCE e Before each use inspect your Ab Developer attachment and check for any loose parts that may need to be tightened due to wear and tear e After each use keep your Ab Developer attachment clean wipe Sweat dust and other dirt off the Rail and Seat Assembly with a soft clean cloth e any of the Pulleys should squeak use a silicon based lubricant to spray between the Pulleys onto the Pulley Shaft see fig A Note Do not spray directly onto the Pulley e The inside of the Rail Assembly will need cleaning periodically so with a clean cloth dampened with a silicone li
14. portant Do not hook the Resistance Bands to the Rail Hooks REPLACING RESISTANCE BANDS Lay a Pulley over the first Resistance Band and insert the Pulley Axle through the first Pulley before laying the next Pulley over the second Resistance Band and inserting the Pulley Axle through the second Pulley Repeat for the third Pulley Push the Pulley Axle all the way through and screw on the Acorn Nut see Fig 15 Important Once the Acorn Nuts have been tightened by hand securely tighten the two Nuts at either end of the Pulley Axle by using two no 13 wrenches not provided see Fig 16 Hook Resistance Bands to Rail Hooks at the top of the Rail See Fig 1 7 Turn the Rail Assembly over with the Foam Rollers facing up and insert the Rail Cover and screw into place Fig 18 amp 19 REPLACING RESISTANCE BANDS Connect the Seat Connector to the Rail Assembly by aligning the 4 holes in the Rail Assembly with the 4 holes in the Hinge Bracket Insert the 4 Button Head Screws and tighten securely with the supplied Allen Wrench see Fig 20 This completes the replacement of the Resistance Band s WORKOUT EXERCISES Exercise Notes The Ab Developer exercises can be done following any one of the Total Flex exercises Alternatively the Ab Developer exercises can be used as a stand alone workout the Ab Developer exercises are performed as a stand alone workout start and end your workout with a warm up a
15. program with this machine SAVE THESE INSTRUCTIONS FOR HOUSEHOLD USE ONLY PARTS EXPLODED VIEW PARTS PARTS LIST ITEM NO DESCRIPTION SPEC QUANTITY 69 Connector End Cap To Assemble With 53 5 23 5 1 5 Tube Black 1 95 seat Connector Assembly 1 96 Rail Hinge Assembly 1 97 Hex Screw M10 70 Zinc Coat 1 g8 Spring Washer 010 Zinc Coat 1 g9 Acorn Nut M10 Zinc Coat 1 100 Rail Cover Black 1 101 Hex Nut M5 Zinc Coat 2 102 stopper Black 2 103 Rail Assembly 1 104 Resistance Band Assembly Black 08 0 1 105 Resistance Band Assembly Red 08 6 1 106 Resistance Band Assembly Grey 07 0 1 107 Acorn Nut M68 Zinc Coat 108 Pulley Axel Q235 Zinc Coat 1 109 Pulley Wheel Black 3 110 Pulley Holder Black 1 111 Foot Tube End Cap Black 2 112 Front Foot Pipe 1 113 Hex Screw M6 45 Zinc Coat 114 Cross Screw M4 0 10 Zinc Coat 4 115 Rubber Black 1 116 stop Collar Black 1 117 Positioning Bracket Assembly 1 118 Foam Roller End Cap Red 4 119 short Foam Roller Black 2 120 Long Foam Roller Black 2 121 short Foam Roller Pipe 1 122 Long Foam Roller Pipe 1 PARTS PARTS LIST ITEM NO DESCRIPTION SPEC QUANTITY 123 Hex Screw M5 10 Zinc Coat 4 124 Pu Roller Wheel Assembly 4 125 Bumper Black 1 126 Cross Screw M4 8 Zinc Coat 2 127 Right Carriage Cover Black 1 128 Left Carriage Cover Black 1 129 sliding Frame Assembly 1 13
16. quid clean and lubricate the insides of the Rail see Fig B Wipe away any excess lubrication e The Roller Assemblies i e the Carriage Wheels also will require cleaning from time to time To do so disengage the Resistance Bands from the Carriage Hooks Slightly dampen a clean soft cloth with a silicon lubricant and press against one of the Wheels Then move the Carriage up and down the Rail while pressing the cloth against the Wheel see Fig C Repeat for the remaining three Wheels REPLACING RESISTANCE BANDS Removing a Damaged or Worn Resistance Band To replace a worn or damaged Resistance Band proceed as follows Fold the Legs and lay the unit on the floor with the Rail folded over the Seat see Fig 1 Use the Allen Wrench to unscrew the 4 Button Head Screws connecting the Rail Assembly to the Rail Hinge see Fig 2 Turn the Rail Assembly over with the Foam Rollers facing up see Fig 6 unhook the Resistance Bands from the Rail hooks see Fig 7 and unhook the Resistance Bands from the Carriage Hooks see Fig 8 REPLACING RESISTANCE BANDS Using two no 13 wrenches not provided unscrew the Acorn Nut on one side of the Pulley Axle see Fig 9 Remove the Axle by pulling it sideways see Fig 10 amp 11 Fitting New Resistance Band s Fit a new Resistance Band by pushing it underneath the Rail Tube then underneath the Carriage Assembly see Fig 13 amp 14 Im
17. s shown on the Total Flex Exercise Chart Exercise Program The Program consists of 3 groups of Exercises Warm Up Workout amp Cool Down Do not skip any stage Warm Up amp Cool Down See Total Flex Exercise Chart Workout The exercises can be performed in the sequence as indicated below Note After performing exercise 7 chose either one of exercises 9 or 10 and vary the choice during Subsequent workout sessions The exercises below can be performed by both males and females Each exercise 16 accompanied by a brief description of how to perform the exercise with two accompanying pictures A The start of the exercise B The midpoint of the exercise By returning to the starting position A one repetition rep of the exercise will be completed Repeat each exercise for 10 20 reps The major muscle group s exercised are listed for each exercise Targets Outer Abdominals 1 LEG PULL WITH CRUNCH Muscles Abdominals Hamstrings TVA Engage resistance Sit on the Seat and grip the sides Place heels over the Long Foam Roller Lean back slightly Flex the legs and pull the Rollers up towards the Seat while moving your upper body towards your knees Slowly return to starting position Repeat the required number of reps WORKOUT EXERCISES 2 OBLIQUE LEG PULL Muscles Abdominals Hamstrings TVA Engage resistance Sit on the Seat and grip one front corner with one hand and the opposite back
18. the Foam Rollers and extend your legs forwards II you can hook your heels comfortably over the Long Foam Roller use of the Positioning Bracket is not required see FIG 11 II you are unable to hook your heels over the Long Foam Roller as illustrated use of the Positioning Bracket is required see FIG 12 and proceed as follows 1 Disengage the Cable Resistance Bands before placing the Positioning Bracket see FIG 13 amp 14 below IC HHI Positioning Bracket ASSEMBLY INSTRUCTIONS 2 Once the Resistance Bands are disengaged move the Carriage Assembly away from the Rail Pipe see FIG 18 and place the curved section of the Positioning Bracket over the Rail Pipe see FIG 19 The other end of the Positioning Bracket must rest against the Carriage Assembly Bumper This way the Carriage with Foam Rollers is moved closer to the Seat enabling you to hook your heels over the Long Foam Rollers FIG 15 2 1 FIG 16 I I I 3 After fitting of the Positioning Bracket engage one or more of the Cable Resistance Bands see HG 17 amp 18 Note The Resistance Bands must be pulled over the Positioning Bracket FIG 17 a 21 FIG Important When performing Exercise 1 see Exercise 7 in the Exercise Guide of th
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