Weider WEMC2006 User's Manual
Contents
1. mediate exercises Remember to stretch for a few min This exercise utes before you begin targets the upper abdom inals Lie on the exercise 4 Raised knee Crunch with Knees Held to Chest This exercise mat and bend focuses on your Knees as the upper shown Place abdominals your hands Lie on the near the upper De SE E exercise mat ends of the and bring handles Curl up to about a 45 angle and then lower your knees yourself to the starting position This completes one rep toward your etition Perform 10 to 15 repetitions chest as shown Curl up tobout 2 2 45 angle and then lower yourself to the stani position Keep your knees raised throughout the exercise Complete 10 to 15 repetitiuns 2 Rasic Crunch with Raised Feet This exercise foruses on the lawer abdom inals This exercise should be per formed in the This exercise van also be periorape by resting your feet on achat o ee 5 Raised kuee Crunch with Knees Lifted t Chest This exercise same way as ihe Basic targets the Crunch eee pn T a a T lower abdom except your inals The l feet shou d be held about one inch off the floor during sarung posi the exercise Complete 10 to 15 repetitions uon is shown i in photograph 3 Basic Oblique Crunch Sa Curl up to about a 45 This exercise angle bring is for the ing your oblique knees toward abdominals your chest at Perform this the same xercise in the t2. pone or Seely damage susta a thro ugh the use se of this p reduce E z a progu ee aig aren ECAA ah tee bo ret re ES Repeat 3 times 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 circula tion After 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 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 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 umes for each leg Beginning Exercises intermediate Exercises Be sure to stretch for a few minutes before you begin As your abdominal muscles become stronger and you can comfortably perform several repetitions of the 1 Basic Crunch beginning exercises it is time to move on to the inter
3. 45 angle bring ing your knees toward your chest as shown in pho tacn reitim to the starting gosition Complete i0 to 15 repetitions 9 Advanced Oblique Leg Crunch This exercise targets the oblique Straighten your legs aad hold them just off the floor as shown in photograph 9a Curl up to about a 45 angle bend ing your knees and bringing them to the side as shown in pho tograph 9b then return to the starting a a ipn position Complete 10 to 15 repetitions alternating sides with each repetition Expert Exercises The expert exercises should be done only after you can comfortably perform the advanced exercises 10 Bicycle Ab Crunch This exercise focuses on the lower abdominals Straighten your legs and hold them just off the floor as shown in photograph 10a Curl up to about a 45 angle bend ing one knee and raising it as shown in photograph 10b ther return to the Starting posi bn ae 5 tion Complete 10 to 15 repetitions alternating legs with each repetition ee es gt 7 10a 3 ll Jackknife This exercise targets the lower abdom inals Swaighten your legs and hold them just off the floor as shown in photograph lla Curl up to about a 45 angle raising both legs as shown in pho tograph 1 1b _ then return to the starting positon Complete 10 to 15 repeti _ tons Expert Exercises Cont 12
4. Model No WEMC10160 QUESTIONS If you have questions or if there are missing or damaged parts please contact the store where you purchased this product PATENT PENDING USER S MANUAL ligimportant t rag persons OV terse er ne ea eee eR s with pre ex isting healt Before You Begin Congratulations 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 minutes a day The unique AB SHAPER supports your head and neck as you exercise and helps you maintain correct form for maximum results Used as part of a fitness pro gram that includes regular aerobic exercise 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 contact the store where you purchased this product The AB SHAPER is shipped in the compact storage position No assembly is aeres Follow the simple steps helow to set up the AE 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 Storage and Maintenance Part LisUExpl
5. Reverse Trunk This exercise focuses on the oblique abdominals Suaighten your legs and raise them as shown in photograph 12a Curl up to about a 45 angle This is the starting position Lower your legs to the side as shown in photograph 12b then return to the startitig posi tion Complete 10 to 15 repetitions alternating sides with 2ach repetition l 13 Scissors This exercise focuses on the upper and lower abdem inals Hold your legs in the position shown in photograph 13a Curl up to about a 45 angle This is the starting position Cross your ankles as shown in photograph 13b then return to the Starting posi tion Complete 10 to 15 repetitions altemately crossing the right ankle above the left and then the left ankle above the night Storage and Maintenance Part List Expiloded Drawing The instructions on the opposite side of this manual Key No Qty Description show how the AB SHAPER is used When you are not l l Right Handle using the AB SHAPER it can be folded and stored 2 2 M6 x 16mm Screw under a bed The AB SHAPER wil even fit into the 3 4 M4 x 10mm Button Head Screw trunk of your car for easy transport Follow the instruc 4 l Left Handle tions below to fold the AB SHAPER to the storage posi 5 2 Spring tion 6 2 1 Round Cap 7 2 Sleeve 1 Hold one of 8 2 M6 x 34 5mm Pin the handles 9 I Frame with one hand 10 l Exercise Mat w Hcadrest and hold the 11 4 Foam Grip fram
6. e with the l User s Manual other hand l Training Videocassette Firmly pull back the Note indicates a non illustrated part Specifications handle are subject to change without notice To order replace ment parts sce the back cover of this manual 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 WEMC10260 RO696A Ordering Replacement Parts If you encounter any problems with this product or if replace ment parts are needed please contact the store where it was purchased Please have the following information available when contacting the store The MODEL NUMBER of the product WEMCI0160 The NAME of the product WEIDER AB SHAPER e The KEY NUMBER and DESCRIPTION of the part s that are needed see the Part List and Exploded Drawing inside this manual WEIDER is a registered trademark of ICON Health amp Fitness Inc n weer MAFA F I Moa gTa ROA AR TADS OAA Uanlbh Pe Clin ace Ina
7. hs in this manual show the correct form for each exercise Lf 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 ts beiter to increase the number of renetiitons you de than to advance to mors difficuli exercises too quickly The intensity of each exercise can he varied hy changing the position of your hands on rhe AB SHAPER handles The lower your hands are positioned the more difficult the exercise wil be 5 To get the most from your exercise prover form is important As you perfon ech repetition use your abdominal niuscles to puli yourself up allowing the AB SHAPER to roll with you Do not pr ss or pull the handles together Keep your head on the headrest 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 minutes of stretching Remember to keep plenty of water nearby as you exercise and drink periodically to avoid dehy dration If you feel faint dizzy or short of hreath at any time during exercise stop immediately and begin cooling down rogram one your eee 5 Th j as specially Baie for pers ICONS es n0 no responsibility for x e sustained aby Or
8. ime then jame way as retum to the he Basic Starting posi runch but tion Perform um your 10 to 15 rep nees to the euuons ide as shown Complete 5 to 7 repetitions change your nees to the opposite side and then perform another 5 97 repetitions Intermediate Exercises Cont 6 Raised knee Oblique Crunch This exercise focuses on the oblique abdominals Bend your knees lay them to one side and hold your legs just off the floor Curl up fo about a 45 angle then return to the starting position Hold your legs stationary throughout the exercise Complete 5 to 7 repetitions change your knees to the opposite side and then perform another 5 to 7 repeti tions ced Exercises ey oss The following exercises are designed to further improve your strength tone and flexibility Remember to stretch for a few minutes before you begin 7 L Crunch This exercise is for the upper abdom _ inals Straighten your legs and raise them as shown Curl up to about a 45 angle and then lower yourself to the starting posi tion Keep your legs raised throughout the exercise Complete 10 to 15 repetitions tograph 8b abdcminals 7 nm r o eh a e A p Advanced Exercises Cont 8 Advanced Raised knee Crunch This exercise focuses on the lower abdom inals Straighten your legs and hold them just off the floor as shown in photograph 8a Curl up to about a
9. oded Drawing The instructions on the opposite side of this manual Key No Qty Description _ show how the AB SHAPER is used When you are not l l Right Handle using the AB SHAPER it can be folded and stored 4 2 1 4 x 6 Screw under a bed The AB SHAPER will even fit into the _ 3 4 2 x 9 16 Screw tunk of your car for easy transport Follow the instruc 4 l Left Handle tions below to fold the AB SHAPER to the storage posi 5 2 Spring tion 6 2 1 Round Cap 7 2 Sleeve 1 Hold one of 8 2 1 4 x 1 1 4 Pin the handles 9 l Frame with one band 10 1 Exercise Mat w Headrest and hold the 1 4 Foam Grip frame with the it l User s Manual other hand l Training Videocassette Firmly pull back the handle Note indicates a non illustrated part Specifications are subject to change without notice To order replace f ment parts see the back cover of this manual 2 Rotate the ai a l handle down Route the other handle down in the same way Fold the exercise mat and press together the self adhe sive surfaces on the underside of the mat The AB SHAPER can be wiped clean with a damp cloth and mild non abrasive detergent Do not use solvents WEMC10160 RO596A How to Use the AB SHAPER The AB SHAPER Upper offers a variety Abdominals of exercises that shape your Oblique upper abdomi Abdominals nals oblique abdominals Lower and lower Abdominals abdominals The pho tograp
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