Sears 831.280781 User's Manual
Contents
1. 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 then return to the Starting posi tion Complete 10 to 15 repetitions alternating legs with each repetition ll Jackknife This exercise targets the lower abdom inals Straighten your legs and hold them just off the floor as shown in photograph 11a Curl up to about a 45 angle raising both legs as shown in pho tograph 11b then retum 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 retum 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 ir photograph 13a Curl up to about a 45 ang2. 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 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 Hold the handle as shown Curl up to about a 45 angle and then lower yourself to the starting posi tion This completes one repetition 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 but your feet should be held about one inch off the floor during the exercise Complete 10 to 15 repetitio
3. workmanship in this SEARS AB RESISTER EXERCISER contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the AB RESISTER EXERCISER free of charge This warranty does not apply when the AB RESISTER EXERCISER is used commercially or for rental pur poses i This warranty gives you specific legal rights and you may also have other rights which vary from state to state SEARS ROEBUCK AND CO DEPT 817WA HOFFMAN ESTATES IL 60179 Part No 132910 F02763 C R0896A Printed in CANADA 1996 Sears Roebuck and Co
4. D not included and rubber mallet 1 Before attaching the Headrest 2 see drawing 1a for the proper orientation Make sure that when assembled the tapered end of the Headrest points slightly up and away from the Frame 3 _ as shown Attach the Headrest 2 to the Frame 3 with two 1 3 4 Screws 9 and two Rubber Feet 10 2 Attach a Side Frame 11 to the Frame 3 with two 3 1 4 Screws 13 a Frame Spacer 12 and two 1 4 Barrel Nuts 14 Repeat this step on the other side of the Frame Make sure that the Foam Pads 5 are positioned as shown in drawing 3 Press the indicat ed Button 15 and slide the Right Resistance Spring 6 onto the Frame 3 Move the Resistance Spring back and forth until the Button snaps into one of the three holes Repeat this step for the left side of the Frame 4 Press the two Buttons 15 in the Handle 1 Slide the Handle into the Side Frames 11 Be sure to insert the Handle straight or it may bind It may be helpful to rock the Handle from side to side slightly as you insert it Lay the exercise mat on the floor with the wide end near the headrest How to Use the AB RESISTER The AB RESISTER offers a variety of exercises that shape your Oblique upper abdomi nals oblique abdominals Lower and lower Abdominals abdominals The pho tographs in this manual show the correct form for each exercise Abdomina
5. Model No 831 280781 Exe Q U i M a HELPLINE 1 800 736 6879 Your ENE RES e or property damage siistained or through the use of this product x 4 oe SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 Before You Begin Assembly Cont Congratulations for purchasing the innovative PROFORM AB RESISTER The AB RESISTER 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 RESISTER 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 RESISTER will help you to look better feel better and enjoy the benefits of better fitness Before you use the AB RESISTER please read this manual carefully In addition be sure to view the included videocassette If you have additional questions please call our toll free HELPLINE at 1 800 736 6879 Monday through Saturday 7 a m until 7 p m Central Time excluding holidays To help us assist you quick ly please note the product model number before calling the model number is 831 280781 Assembly Place all parts in a cleared area and remove the packing materials do not dispose of the packing materials until assembly is completed Assembly requires your standard screwdriver Ca phillips screwdriver CEE
6. RNNNN YP KR He NA m ee Qty Description Handle w Foam Grip Headrest Frame Round Inner Cap Foam Pad Right Resistance Spring Left Resistance Spring Exercise Mat 1 3 4 Screw Rubber Foot Side Frame Frame Spacer 3 1 4 Screw 1 4 Barrel Nut Button Spring Clip Foam Grip Training Videocassette User s Manual Endcap 831 280781 RO896A All replacement parts are available for immediate purchase or Model No 831 280781 special order when you visit your nearest SEARS Service Center To request service or to order parts by telephone call the toll free num bers listed at the left 9 QUESTIONS When requesting help or service or ordering parts please be prepared If you find that to provide the following information you need help assembling or The NAME OF THE PRODUCT PROFORM AB RESISTER operating the PROFORM AB RESISTER The MODEL NUMBER OF THE PRODUCT 831 280781 e apart is missing The PART NUMBER OF THE PART see page 7 of this manual or you need to schedule repair service The DESCRIPTION OF THE PART see page 7 of this manual call our toll free HELPLINE 1 800 736 6879 Monday Saturday 7 am 7 pm Central Time excluding holidays REPLACEMENT PARTS If parts beai worn and need to be replaced call the following toll free number 1 800 FON PART 1 800 366 7278 Full 90 day Warranty For 90 days from the date of purchase if failure occurs due to defect in material or
7. em 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 Exercises 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 retum to the starting position Complete 10 to 15 repetitions 9 Advanced Oblique Leg Crunch 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
8. le This is the starting position Cross your ankles as shown in photograph 13b then retum 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 Adjusting the Resistance To vary the intensity of your exercise on the AB RESISTER the position of the springs can be adjusted There are three different posi tions Press the button on one side of the frame as shown above Slide the spring forward or backward until the button snaps into a different hole in the spring Adjust the position of the other spring in the same way Moving the springs towards the AB RESISTER decreas es the resistance Make sure that the buttons are in the same holes in both springs Storage and Maintenance When you are not using the AB RESISTER the handle can be removed for more compact storage To remove the handle press the buttons on the handle and slide the han dle out of the side frames Be sure to pull the handle straight out or it could bind The AB RESISTER can be wiped clean with a damp cloth and mild non abrasive detergent Do not use sol vents Note Specifications are subject to change without notice Part List Exploded Drawing Key No Part No 133134 131345 132780 121642 130657 133133 133132 131346 133350 126650 132724 132674 132839 132704 110632 132723 131348 132910 131417 Nee ee PPR
9. ls 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 the springs see ADJUSTING THE RESIS TANCE on page 7 or by changing the position of your hands on the handle 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 RESISTER to roll with you 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 dehydra tion If you feel faint dizzy or short of breath at any time while exercising stop immediately and begin cooling down 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
10. ns 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 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 Sa 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 th
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