Weider WEMC2006 User's Manual
Contents
1. Sleeve 1 4 x 1 1 4 Pin Frame Exercise Mat w Headrest Foam Grip User s Manual Training Videocassette teEO OC OMDNOOARWD 2RA AMPNNNM AAN Note indicates a non illustrated part Specifications are subject to change without notice To order replacement parts see the back cover of this manual Q NEMC20062 RO796A Ordering Replacement Parts To order replacement parts simply call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be prepared to give the following information The MODEL NUMBER of the product WEMC20062 The NAME of the product WEIDER AB SHAPER e The KEY NUMBER and DESCRIPTION of the part s see the Part List and Exploded Drawing inside this manual Please have the AB SHAPER near your telephone for reference when calling Limited Warranty ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of pur chase This warranty extends only to the original pur chaser ICON s obligation under this warranty is limit ed to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which warranty claim is made must be received by ICON at one of its authorized ser2. is especially important for persons over the age of 35 or persons with pre existing health problems ICON assumes no responsi bility for personal injury or property damage sustained by or through the use of this product Suggested Stretches 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 circulation After exercise stretching allows the heart rate to return to normal and the muscles to cool down gradually 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 opposite 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 grasp one 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 each leg Beginning Exercises Be sure to stretch for a few minutes before you begin 1 Basic Crunch This exercise targets the upper abdominals Lie on the exercise mat and bend your knees as
3. 5 Raised knee Crunch with Knees Lifted to Chest This exercise targets the lower abdominals The starting position is shown in photograph 5a Curl up to about a 45 angle bringing your knees toward your chest at the same time then return to the start ing position Perform 10 to 15 repeti tions Intermediate Exercises Cont Advanced Exercises Cont 6 Raised knee Oblique Crunch 8 Advanced Raised knee Crunch This exercise This exercise focuses on focuses on the oblique the lower abdominals abdominals Bend your Straighten knees lay your legs and them to one hold them side and just off the hold your floor as legs just off HN shown in the floor Curl a photograph up to about a 45 angle then return to the starting 8a Curl up to position Hold your legs stationary throughout the about a 45 exercise Complete 5 to 7 repetitions change your angle bring knees to the opposite side and then perform another ing your 5 to 7 repetitions knees toward your chest as shown in photograph z 8b then Advanced Exercises return to the starting posi tion Complete 10 to 15 repetitions The following exercises are designed to further improve your strength tone and flexibility Remember 9 Advanced Oblique Leg Crunch to stretch for a few minutes before you begin This exercise 7 L Crunch targets the oblique This exercise abdominals is for the Straighten upper your legs and abdomina
4. Model No WEMC20062 QUESTIONS As a manufacturer we are committed to providing com plete customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee you com plete satisfaction through direct assistance from our fac tory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will pro vide immediate assistance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST CAUTION Read all precautions and instructions in this manual before using this equipment Save this manual for future i USER S MANUAL Important Precautions Use the AB SHAPER only as described in this manual As you exercise keep the small of your back on the exercise mat it may be neces sary to raise your hips slightly e Keep your head on the headrest as you exercise If you feel faint dizzy or short of breath at any time during exercise stop immediately and begin cooling down Read all instructions before you use the AB SHAPER Before you begin this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product Before You Begin Congrat
5. This exercise and lower targets the abdominals lower Hold your abdominals legs in the Straighten position your legs shown in and hold photograph them just off 13a Curl up the floor as to about a shown in 45 angle photograph This is the 11a Curl up starting posi to about a tion Cross 45 angle your ankles raising both as shown in legs as photograph shown in 13b then photograph return to the 11b then starting posi return to the tion Complete 10 to 15 repetitions alternately cross starting posi ing the right ankle above the left and then the left tion ankle above the right Complete 10 to 15 repetitions Storage and Maintenance The instructions on the opposite side of this manual show how the AB SHAPER is used When you are not using the AB SHAPER it can be folded and stored under a bed The AB SHAPER will even fit into the trunk of your car for easy transport Follow the instruc tions below to fold the AB SHAPER to the storage position 1 Hold one of the handles with one hand and hold the frame with the other hand Firmly pull back the handle 2 Rotate the handle down Rotate the other handle down in the same way The AB SHAPER can be wiped clean with a damp cloth and mild non abrasive detergent Do not use solvents Part List Exploded Drawing Key No Qty Description Right Handle 1 4 x 1 75 Screw 8 x 9 16 Screw Left Handle Spring 1 Round Cap
6. abdominals Wii ale and lower abdominals The photographs in this manual show the correct form for each exercise If desired attach this manual to the wall for reference 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 first few weeks of your exercise program It is better to increase the number of repetitions you do than to advance to more difficult exercises too quickly The intensity of each exercise can be varied by changing the position of your hands on the AB SHAPER handles 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 repetition use your abdominal muscles to pull yourself up allowing the AB SHAPER to roll with you Do not press or pull the handles together Keep your head on the head rest and the small of your back on the exercise mat If necessary raise your hips slightly Always begin and end each workout with a few min utes of stretching Remember to keep plenty of water nearby as you exercise and drink periodically to avoid dehydration If you feel faint dizzy or short of breath at any time during exercise stop imme diately and begin cooling down WARNING Before you begin this or any exercise program consult your physician This
7. fic legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 131079 FO2064 C RO796A Printed in USA 1996 ICON Health amp Fitness Inc
8. ls hold them Straighten just off the your legs and floor as raise them as shown in shown Curl photograph up to about a 9a Curl up to 45 angle about a 45 and then angle bend lower your ing your self to the knees and starting posi bringing them tion Keep to the side as your legs shown in raised photograph throughout 9b then the exercise Complete 10 to 15 repetitions return to the starting position Complete 10 to 15 repetitions alter nating sides with each repetition Expert Exercises Expert Exercises Cont The expert exercises should be done only after you 12 Reverse Trunk can comfortably perform the advanced exercises This exercise 10 Bicycle Ab Crunch focuses on the oblique This exercise abdominals focuses on Straighten the lower your legs abdominals and raise Straighten them as your legs shown in and hold photograph them just off 12a Curl up the floor as to about a shown in 45 angle photograph This is the 10a Curl up starting posi to about a tion Lower 45 angle your legs to bending one the side as knee and shown in raising it as photograph shown in 12b then photograph return to the 10b then starting position Complete 10 to 15 repetitions alter nating sides with each repetition return to the starting posi tion Complete 10 to 15 repetitions alternating legs 13 Scissors with each repetition This exercise 11 Jackknife focuses on the upper
9. shown Place your hands near the upper ends of the handles Curl up to about a 45 angle and then lower yourself to the starting position This completes one repetition Perform 10 to 15 repeti tions 2 Basic Crunch with Raised Feet This exercise focuses on the lower abdominals This exercise should be performed in the same way as the Basic Crunch except your feet should be held about one inch off the floor during the exercise Complete 10 to 15 repetitions 3 Basic Oblique Crunch This exercise is for the oblique abdominals Perform this exercise in the same way as the Basic Crunch but turn your knees to the side as shown Complete 5 to 7 repetitions change your knees to the opposite side and then perform another 5 to 7 repetitions Intermediate Exercises As your abdominal muscles become stronger and you can comfortably perform several repetitions of the beginning exercises it is time to move on to the intermediate exercises Remember to stretch for a few minutes before you begin 4 Raised knee Crunch with Knees Held to Chest This exercise focuses on the upper abdominals Lie on the exercise mat and bring your knees toward your chest as shown Curl up to about a 45 angle and then lower yourself to the starting position Keep your knees raised throughout the exer cise Complete 10 to 15 repetitions This exercise can also be performed by resting your feet on a chair
10. ulations for purchasing the innovative AB SHAPER from WEIDER The AB SHAPER is designed to shape your upper abs obliques and lower abs to give you a firm flat stomach in only min utes a day The unique AB SHAPER supports your head and neck as you exercise and helps you main tain correct form for maximum results Used as part of a fitness program that includes regular aerobic exer cise and a proper diet the AB SHAPER will help you to look better feel better and enjoy the benefits of better fitness Before you use the WEIDER AB SHAPER please read this manual carefully In addition be sure to view the included videocassette If you have additional questions please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays Please note the product model number before calling the model num ber is WEMC200 2 AB SHAPER Set up The AB SHAPER is shipped in the compact storage position No assembly is necessary Follow the sim ple steps below to set up the AB SHAPER 1 Lay the exercise mat flat Raise one of the handles as shown 2 Continue to raise the han dle until the locking pin snaps into the pin groove Raise the other handle in the same way Using the AB SHAPER The AB SHAPER Upper offers a vari Abdominals ety of exercis es that shape Oblique your upper Abdominals abdominals oblique ower
11. vice centers with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase All returns must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnor mal usage or repairs not provided by an ICON autho rized service center to products used for commercial or rental purposes or to products used as store dis play models No other warranty beyond that specifi cally set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoy ment or use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you speci
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