Weider DRMC2006 User's Manual
Contents
1. 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 inter mediate exercises Remember to stretch for a few min utes 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 exercise Complete 10 to 15 repetitions This exercise can also be performed by resting your feet on a chair 5 Raised knee Crunch with Knees Lifted to Chest This exercise targets the lower abdom inals The Starting posi tion is shown in photograph 5a Curl up to about a 45 angle bring ing your knees toward your chest at the same time then return to the Starting posi tion Perform 10 to 15 rep etitions 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 to 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 Advanced Exerc2. AB SHAPER offers a variety of exercises that shape your upper abdomi nals oblique abdominals and lower abdominals The pho tographs 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 positioned the more difficult the exercise will be To get the most from your exercise proper farm 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 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 breath at any time during exercise stop immediately and begin cooling down
3. in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited 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 service centers with all freight and other transportation charges prepaid accom panied 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 abnormal usage or repairs not provided by an ICON authorized service center to products used for commercial or rental purposes or to products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in connection 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 enjoyment or use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limit
4. 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 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 Storage and Maintenance Part List Exploded 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 1 1 Right Handle using the AB SHAPER it can be folded and stored 2 2 1 4 x 1 75 Screw under a bed The AB SHAPER will even fit into the 3 4 8 x 9 16 Screw trunk of your car for easy transport Follow the instruc 4 l Left Handle ti
5. 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 then return to the Starting posi n Complete 10 to 15 repetitions alternating legs S i each repetition 11 Jackknife This exercise targets the lower abdom inals Straighten 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 11b then return to the starting position Complete 10 to 15 repeti tions Expert Exercises Cont 12 Reverse Trunk This exercise focuses on the oblique abdominals Straighten 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 Starting posi tion Complete 10 to 15 repetitions alternating sides with each repetition 13 Scissors This exercise focuses on the upper and lower abdom 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 alternately crossing the right ankle above the left and then the left ankle above the right How to Use the AB SHAPER The
6. ation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of mer chantability or fitness for a particular purpose is limit ed in its scope and duration to the terms set forth here in Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limi tation may not apply to you This warranty gives you specific 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 131081 F02060 C RO796A Printed in USA 1996 ICON Health amp Fitness Inc
7. i amp 1996 CG Model No DRMC20062 QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts we will guaran tee you complete satisfaction through direct assistance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST PATENT PENDING USER S MANUAL 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 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 hol
8. idays Please note the EA product model number before calling the model nuniber is DRMC20062 Setting Up the AB SHAPER The AB SHAPER is shipped in the compact storage position No assembly is necessary Follow the simple 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 Beginning Exercises Be sure to stretch for a few minutes before you begin 1 Basic Crunch This exercise targets the upper abdom inals Lie on the exercise mat and bend your knees as 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 rep etition Perform 10 to 15 repetitions 2 Basic Crunch with Raised Feet This exercise focuses on the lower abdom inals This exercise should be per formed 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
9. ises 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 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 45 angle bring ing your knees toward your chest as shown in pho tograph 8b then return to the starting position Complete 10 to 15 repetitions Qs 9 Advanced Oblique Leg Crunch Jue a This exercise targets the oblique abdominals Straighten your legs and 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 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
10. ons 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 hand 10 l Exercise Mat w Headrest and hold the 11 4 Foam Grip frame 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 see the back cover of this manual oy Rotate the handle down 6 tate the ther handle XS 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 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 fol lowing information The MODEL NUMBER of the product ORMC20062 The NAME of the product WEIDER AB SHAPER 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 ref erence when calling WEIDER is a registered trademark of ICON Health amp Fitness Inc Limited Warranty ICON Health amp Fitness Inc CON warrants this product to be free from defects
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