Bowflex Gym Style Ab Crunch Station User manual

Gym Style Ab Crunch Station
Owner’s/Assembly Manual
P/N: 001-7014 Rev B (09/20/2007)

i
Important Safety Precautions ...................1
Safety Warning Labels ........................ 1
Before You Assemble ......................... 2
Hardware and Tool Guide .................... 3
Parts Guide ..................................4
Assembly Instructions .........................5
How to Use Your Gym Style Ab Crunch Station . 13
Maintenance ............................... 14
Workout Guide ............................. 14
Exercises .................................. 15
Muscle Chart ............................... 16
Warranty Information ....................... 17
Important Contact Numbers .................. 20
Table of Contents
Congratulations on your commitment to fitness and your purchase of the Bowflex®Gym Style Ab Crunch
Station accessory. Before assembling your Bowflex®Gym Style Ab Crunch Station, please read the Owner’s/
Assembly Manual and follow the Important Safety Precautions.
Nautilus, Inc.
16400 S.E. Nautilus Drive
Vancouver, Washington, USA 98683
1-800-NAUTILUS (1-800-628-8458)
Fax [phone]
Nautilus.com
Bowflex.com

1
Important Safety Precautions
Prior to using this equipment, observe the following warnings.
1. Read and understand the complete Owner's
Manual for this accessory equipment. Refer to
your original Owner’s Manual for your Bowflex®
home gym for a list of general warnings. If you
do not have the Owner’s Manual, please contact
Nautilus, Inc. at 1-800-628-8458 for a replacement
copy.
2. Keep children away from this machine and /
or supervise them closely if they are near the
machine or present during its operation. This
machine is not suitable as a children’s toy. There
is a natural tendency for children to want to play
on exercise equipment and parents and other
in charge of children should be aware of their
respective responsibilities. Moving parts that may
appear to present obvious hazards to adults may
not appear to do so to children. Keep the Power
Rod®resistance rods bound when they are not in
use to immobilize the machine.
3. This machine is designed for a User’s Weight Limit
of 300 pounds (136 kg). Do not use if you are over
this weight.
Indicates a potentially hazardous situation which, if not
avoided, could result in death or serious injury.
IMPORTANT SAFETY INSTRUCTIONS
The following definition applies to the word “WARNING” found throughout this manual:
7!2.).'
!44%.4)/.
$!.'%2
)--%$)!4%!#4)/.2%15)2%$
#!54)/.
There are no warning labels on the Gym Style Ab Crunch Station attachment itself. Once the Gym Style Ab Crunch
Station is installed, pay attention to the warning labels located on the Bowflex®home gym. Please read all safety
precautions and warning information prior to using your product. Be sure to replace any warning label if damaged,
illegible, or missing. If you need replacement labels, please call a Bowflex®Representative at 1-800-864-1270.
Safety Warning Labels

2
Before You Assemble
Before You Assemble
Please take the time to read all assembly instructions
before attempting to assemble and install your
Bowflex®Gym Style Ab Crunch Station accessory.
Basic Assembly Principles
Here are a few basic tips that will make your assembly of the
Bowflex®Gym Style Ab Crunch Station quick and easy. By
using these principles, you can simplify each process and save
yourself extra time and effort.
1. To make the assembly process go faster, gather the pieces
you need for each step and thoroughly read the assembly
instructions for that step prior to starting assembly for the
step.
2. When tightening a locknut on a bolt, use a wrench to grip the
locknut and ensure that it is fastened securely.
3. When attaching two pieces, gently lift and look through the
bolt holes to help guide the bolt through the holes.
4. As a general rule, and for all bolts and nuts on your Bowflex®
Gym Style Ab Crunch Station, turn bolts or nuts toward the
right (clockwise) to tighten and left (counterclockwise) to
loosen. Or you can remember the mnemonic: “Righty tighty,
lefty loosey.”

3
Hardware and Tool Guide
Tools Required:
• 9/16 Socket
• 9/16 Wrench or Adjustable wrench
• 7/32 Hex Wrench (provided)
• 3/16 Hex Wrench (provided)
Descr: Allen Bolt - 3/8 x 3 1/2
Qty: 2 Descr: Lock Nut 3/8”
Qty: 2
Descr: Flat Washer 3/8”
Qty: 4
Hardware:
Hardware card also includes Lock Knob and Seat Locking Pin.
NOTE: Illustrations not to scale.
Descr: Flat Washer 5/16”
Qty: 4
Descr: Allen Bolt - 5/16 x 1
Qty: 4
Descr: Bolt - 1/4 x 1/2
Qty: 2

4
Parts Guide
Item #: Qty: Description:
1 1 SEAT BOTTOM
2 1 SIDE SUPPORT
3 1 LEG EXTENSION
4 1 SEAT LOCKING PIN
5 1 LOCK KNOB
6 1 PAD
7 1 UPPER ASSEMBLY
8 3 END CAP
9 1 EXTENSION TUBE
10 2 FOAM ROLLER PAD
11 1 LUMBAR SUPPORT PAD
12 4 5/16 X 1” Bolt
13 2 3/8” X 3 1/2” Bolt
14 4 5/16 Flat Washer
15 4 Flat Washer 3/8”
16 2 Nut, Nylock 3/8”
17 2 1/4 X 1/2” Bolt
8
6
1
2
5
4
7
10
3
8
14
12
16
15
13
17
9
11

5
Assembly Instructions
STEP 1: Seat Assembly
Parts:
• (1) Seat Bottom - Item 1
• (1) Side Support - Item 2
Hardware:
• (4) 5/16 X 1 inch long - Item 12
• (4) Flat Washer 5/16 inch - Item 14
Tools:
• 3/16 Hex Wrench
Assembly Steps:
1-1 Lay the Seat Bottom (1) on the floor, seat cushion
down, with the narrow back of the seat toward you.
1-2 Position the Side Support (2) so that the bracket is
toward the back of the Seat Bottom and the Side
Support bar extends to the right side.
1-3 Attach the Side Support (2) to the Seat Bottom (1)
using the hardware shown. See Figure 1.
1-4 Tighten hardware.
Figure 1
2
1
14
Side Support bar
12

6
STEP 2: Leg Extension Assembly
Parts:
• Seat Assembly from Step 1
• (1) Leg Extension - Item 3
Hardware:
• (2) 3/8 X 3 1/2 Hex Bolts - Item 13
• (2) 3/8 Flat Washers - Item 15
• (2) 3/8 Nylock Nuts - Item 16
Tools:
• 7/32 Hex Wrench
• 9/16 Socket/Wrench
Assembly Steps:
2-1 Attach the Leg Extension (3) to the Seat Assembly
with the hardware shown. See Figure 2.
2-2 Tighten hardware.
Figure 2
Assembly Instructions
16
13
15
3

7
STEP 3: Install Seat Assembly on Seat Support Rail
Parts:
• Seat Assembly from Step 2
• Seat Locking Pin - Item 4
• Lock Knob - Item 5
Assembly Steps:
3-1 Install the Seat Assembly on the home gym’s Seat
Support Rail. See Figure 3a and 3b.
3-2 Secure the Seat Assembly with the Seat Locking
Pin (4). See Figure 3b.
3-3 Install the Lock Knob (5) in the end of the Side
Support bar. See Figure 3b.
Figure 3a - Seat bracket and seat locking pin Figure 3b - Seat Assembly secured on Seat Support
Rail
Assembly Instructions
5
Seat bracket
Seat support rail
4
4

8
Parts:
• (1) Pad - Item 6
• (1) Upper Assembly - Item 7
• (1) End Cap - Item 8
Assembly Steps:
4-1 Slide the Pad (6) onto the Upper Assembly (7) tube
and secure with the End Cap (8). See Figure 4a.
STEP 4: Attach Pad to Upper Assembly
Assembly Instructions
Figure 4
6
8
7

9
Assembly Instructions
Parts:
• Upper Assembly from Step 4
• Seat Assembly from Step 3
Hardware:
• (2) 1/4 X 1/2 inch Bolt - Item 17
Tools:
• 3/16 Hex Wrench
Assembly Steps:
5-1 Insert the Upper Assembly in the side bracket on
the Seat Assembly (Figure 5a). Lock the Upper
Assembly in the #2 position with the Lock Knob (5).
5-2 Screw one 1/4 X 1/2 Bolt (17) into the lowest hole
on the Upper Assembly support. See Figure 5b.
Screw the other 1/4 X 1/2 Bolt into the highest hole
on the support.
STEP 5: Install Upper Assembly
Figure 5a - view from behind seat Figure 5b - view from front of seat
#2 position
5
17

10
Assembly Instructions
Figure 6a
STEP 6: Install Roller Pads
Parts:
• Ab Crunch Assembly from Step 5
• (1) Extension Tube - Item 9
• (2) Foam Roller Pad - Item 10
• (2) End Cap - Item 8
Assembly Steps:
6-1 Insert the Extension Tube (9) through the mounting
hole in the Leg Extension (3). See Figure 6a.
6-2 Slide a Foam Roller Pad (10) onto each end of the
Extension Tube (9) and secure with End Caps (8).
See Figure 6b.
Figure 6b
9
3
8
10

11
Assembly Instructions
STEP 7: Final Inspection
Please inspect your exercise equipment
to ensure that all fasteners are tight and
components are properly assembled.
Review all warnings affixed to machine.
Congratulations! You have successfully
completed assembly and installation of
your Bowflex®Gym Style Ab Crunch
Station!
Failure to visually check and test assembly
before use can cause damage to the
Bowflex®Gym Style Ab Crunch Station and
Home Gym, and serious injury to users and
bystanders, and can also compromise the
effectiveness of your exercise program.
7!2.).'
!44%.4)/.
$!.'%2
)--%$)!4%!#4)/.2%15)2%$
#!54)/.

12
Active pulley is on the Chest Bar.
Pulley Position and Cable Routing
The Gym Style Ab Crunch Station connects only to the pulley cable on the same side as the attachment’s
side support. When using the Ab Crunch Station attachment, secure the slider pulley in one of the mid-
bar positions on the Chest Bar. The pulley should align with the ring on the attachment’s side support.
Make sure that the pop-pin on the side support is engaged before you attach the cable from the slider
pulley to the ring on the side support. Attach the cable to the side support ring with the carabiner (snap
hook) before you attach the other end of the cable to Power Rod®resistance.
Refer to the illustrations below for proper cable routing.
Cable connects to ring on Gym Style Ab Crunch Station
side support with carabiner (snap hook).
Ring
Pop
pin
How to UseYour Gym Style Ab Crunch Station

13
How to UseYour Gym Style Ab Crunch Station
The Gym Style Ab Crunch Station gives you the
ability to strengthen the muscles of the abdomen
by safely adding resistance to abdominal
exercises. When using the ab crunch station,
position the pulley on the chest bar to align with
the cable hookup on the upper pad assembly.
Adjust the seat and the lumbar support pad
to fit your height. You can also adjust the
height of the upper pad assembly to fit your
individual chest space requirements. When
the adjustments are complete, lock the pop-
pin on the side support. Connect the chest
bar pulley cable: first to the ring on the upper
pad assembly, then to the desired Power Rod®
resistance.
Position yourself comfortably and securely on
the seat. With your right hand, push slightly
forward on the round chest pad to take pressure
off the pop-pin that holds the Upper Assembly
in the pre/post exercise position. With the
left hand, slowly and firmly pull the pop-pin
out, and rotate it one quarter turn to position
the small stop pins in the pin saddle. This will
enable the Upper Assembly support arm to pivot
freely during your exercise. Before exercising,
ensure that the pop-pin is seated securely in the
“out” position. Slowly release your right hand to
let the tension on the cable bring the chest pad
to rest on your pectorals. You can now begin the
exercise.
After completion of your exercise, make sure
you engage the pop-pin prior to exiting and
disconnecting the cable from the ring.
Safety:
• Before using ab crunch station, make sure
that the seat is secured on the seat support
rail with the Seat Locking Pin.
• Always use the lock knob on the slider to
secure pulleys. Do not allow pulleys to
change position during any exercise.
• Lockthe pivoting arm in place with the pop-
pin before and after using the ab crunch
station.
Lumbar Support Pad
The lumbar support pad increases the
effectiveness of the Abdominal Crunch
exercise by increasing extension of the back.
Place the lumbar support pad on the
padded upholstery of the Seat Back,
and fasten the adjustment straps behind
the Seat Back.
Adjust the height of the lumbar support
pad as needed for a comfortable
exercise position. The pad should be
positioned below your shoulder blades
and above your hips. This optimum
position will be different for each
person.

14
Maintenance
Daily
After each use, wipe the equipment free of sweat with a clean, dry cloth. Upholstery can be cleaned
with a mild detergent or spray cleaner.
Weekly
If used often, your attachment should be thoroughly cleaned using a clean cloth and an ammonia
based cleanser. Wipe the unit down completely and be sure to touch up any scratches with touch up
paint to prevent rusting.
Monthly
Check the frame of the unit for any sign of cracking or permanent bending. If you find this
situation, do not use the attachment and contact Bowflex Service immediately.
Maintenance
Workout Guide
Working Out
A workout begins in your mind’s eye. With concentration and visualization you can approach your
workout with a positive, constructive attitude. A good pre-workout mental routine is to sit and relax,
so that you can focus on what you are about to do and think about achieving your end goal.
Warming Up
We recommend that you warm up by doing light stretching and performing light exercises on the
Bowflex®home gym.
Your Routine
The workout portion of your fitness routine is the series of exercises devoted to your particular goals.
Remember, make sure to have fun!
Cool Down
An essential part of the exercise routine is the cool down. Gradually reduce the level of exercise
intensity so that blood does not accumulate in one muscle group, but continues to circulate at a
decreasing rate. Remember to gradually move yourself into a relaxed state.
Breathing
The most important part of breathing during exercise is, quite simply, that you do it. Breathing in
or out during the actual performance is not dependent upon the direction of air flow relative to
exertion. It is, in fact, a mechanical process that changes the position of your spine as your rib cage
moves. Here are some tips for breathing:
1) Be cautious when you are concentrating or exerting effort. This is when you will probably hold
your breath. DO NOT hold your breath. Do not exaggerate breathing. Depth of inhalation and
exhalation should be natural for the situation.
2) Allow breathing to occur, naturally, don’t force it.

Abdominal Crunch
Muscles worked:
Rectus abdominus, obliques
Position:
Seated – facing outward
Accessory:
Gym Style Ab Crunch Station, Lumbar
Support Pad
Pulleys:
Chest bar, mid position
BeforeYou Begin:
Attach Lumbar Support Pad to seat back.
Key Points:
• Position the Lumbar Support Pad
below the shoulderblades and above
the hips, and adjust to a comfortable
location on the seat back.
• Allow exhalation down and inhalation
up, but don’t exaggerate it.
• Head should follow rib motion, not
lead it. Maintain normal neck posture.
• Tighten abs throughout range of
• Once you are seated with the
Lumbar Support Pad positioned
correctly, mid back can start out
with a slight arch, knees and hips
bent and feet flat on floor.
• Tighten abs and curl only the
torso, slowly moving rib cage
toward hips. Move as far as you
can without moving hips or
neck. Mid back should not lose
contact with the pad when fully
crunched.
• Slowly reverse motion,
returning to start position
without relaxing the abs.
Lower Back Extension
Muscles worked:
Lower back (erector spinae, deep spinal
muscles), gluteus maximus, hamstrings
Position:
Seated – facing inward
Accessory:
Gym Style Ab Crunch Station
Pulleys:
Chest bar, mid position
Key Points:
• Keep chest lifted and a very slight arch
in the lower back.
• Move from the hips, not the waist. Do
not increase or decrease the arch in the
lower back during the movement.
• Sit on the seat facing the
machine.
• Keep feet flat on the floor.
• Lift the chest and maintain a
slight arch in the lower back.
• Leanforward from the hips,
slightly letting out tension in the
cables.
• Keepchest lifted and move
the entire torso back as a unit,
pivoting at the hips.
• Slowly return to the starting
position without slouching
forward or changing spinal
alignment.
START ACTION
START
ACTION
15
Exercises
motion. Do not let abs relax until
set is over.
• MOVE SLOWLY, in a controlled
motion, to eliminate momentum.

Muscle Chart
16
Sternocleidomastoid
Pectoralis Major
Anterior Deltoid
Medial Deltoid
Biceps
Brachialis
External
Obliques
Brachioradialis
Pronator Teres
Flexor Carpi
Radialis
Tensor
Fasciae
Latae
Iliopsoas
Pectineus
Rectus Femoris
Vastus Lateralis
Vastus Medialis
Peroneus Longus
Extensor Digitorum
Longus
Tibialis Anterior
Posterior Deltoid
Infraspinatus
Teres Major
Triceps
Latissimus
Dorsi
Gluteus
Medius
Gluteus
Maximus
Adductor
Magnus
Biceps
Femoris
Semitendinosus
Semimembranosus
Trapezius
Serratus Anterior
Rectus Abdominus
Flexor Digitorum
Superficialis
Adductor Longus
Iliotibial Tract
Gracilis
Sartorius
Gastrocnemius
Soleus

Limited Warranty
What is Covered
Warrants to the original purchaser of this Bowflex®product
that the equipment is free from defects in materials or
workmanship, with the exceptions stated below. This
warranty is not transferable or applicable to any person
other than the original purchaser. Tampering with the unit
will void the warranty.
Warranty Period
The parts of this product are warranted to the original
purchaser for six (6) weeks from date of original purchase.
Warranty terms may differ outside the USA.
Warranties Do Not Cover
- Damage due to use by persons who weigh more than 300
lbs (136kg).
- Damage due to normal wear and tear.
- Damage due to abuse, accident, failure to follow
instructions or warnings, misuse, mishandling, accident or
Acts of God (such as floods or power surges).
- Use in any institutional or commercial settings such as
health clubs, schools, or recreation centers.
- Consequential or incidental damage. Some states do
not allow the exclusion or limitation of incidental or
consequential damages, so the above limitation or
exclusion may not apply to you.
What We Will Repair
During your Warranty Coverage Period, Nautilus, Inc. will
repair any Bowflex®equipment that proves to be defective
in materials or workmanship. In the event repair is not
possible, Nautilus, Inc., at its option, will either replace your
equipment or refund your purchase price, less shipping and
handling.
How To Obtain Service
To obtain service for a Bowflex®Fitness Product, contact an
authorized Bowflex®Fitness Retailer. You may also contact a
Nautilus representative at 800-628-8458 to help you locate a
dealer in your area.
How State Law Applies
This warranty gives you specific legal rights. You may also
have other rights which vary from state to state.