3 ruleS of carve - inG
Quality not Quantit y
PROPER FORM IS CRITICAL FOR BEST RESULTS:
• Keep eyes focused 1 ft. in front of the Perfect Ab-Carver
• Keep elbows in
• Keep the core tight - pull navel toward spine
• Keep knees hip-width apart and tips of feet on the
ground
• Try both hand positions and use the one that feels most
comfortable to you
learn your limitS
• Carving is an intense exercise, especially the first time
you try it.
• USE A WALL AS A BACK STOP to learn your limits.
• START 12 INCHES AWAY FROM A WALL and slowly roll
toward the wall. It will act as a safety barrier should you
not be able to control the movement in the beginning.
• It is not unusual to feel sore after your first carving
workout. This is a tough exercise and it will take time
to build up your core.
take it Slow
• Carving is not about speed, it’s about slow and con-
trolled muscle contractions
• Pace yourself – try 5 seconds out and 5 seconds back
• Moving slowly lets you focus on keeping proper form
and getting results
BEGINNER
INTERMEDIATE
ADVANCED
SET UP
Slowly lower yourself to floor in kneel-
ing position and place hands on Left
and Right handles. Each handle has a
large L or R to indicate proper place-
ment of the Left or Right hand. Ergo-
nomic handles are designed to support
thumbs in two different positions:
on top (recommended for additional
strength) or underneath. Place knees
and feet hip-width apart with toes rest-
ing on the floor. Position Perfect Ab-
Carver directly under shoulders.
MOVEMENT
Slowly roll Ab-Carver away from you
and keep eyes focused 1 foot in front of
Ab-Carver. As you extend upper body,
keep core tight by pulling navel to-
ward spine. Remember to take it slow.
Return to start position and use arms
and abdominals to pull you back.
TIP
This is an intense abdominal exer-
cise, if you are just starting out, make
sure to learn your limits (see Rules
of Carve-ing). PLACE AB-CARVER 12”
AWAY FROM WALL and slowly roll to-
ward the wall. It will act as a safety
barrier should you not be able to con-
trol the movement in the beginning.
Set up the movement as described
above. To carve left or right, place
more downward pressure on left
or right hand and allow Ab-Carver
to tilt to downward pressing hand.
Done properly, only one rubber tread
should have contact with floor. As you
carve left and right, allow shoulders
to tilt with Ab-Carver. This exercise
will engage all four sets of abdomi-
nals with emphasis on your right and
left sides. Remember to take it slow
and learn your limits safely.
Carve Straight
variatiON - Carve left Or right
Use a wall as your guide
initially to teach
yourself the movement.
