Pro-Form AB RESISTER User manual

Model No. 831.280781
_--" >C t=- i_ CiS _-
._" 0 U I P M E N T
Eoi I im :li._l lid nEeD _ NE_
HELPLINE!
1-800-736-6879
PRO.FORM
USER'S MANUAL
S AR,
SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179

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 f'mn. 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 pa_t of a fitness pro-
gram that includes regular aerobic exercise and a proper
diet, the AB RESISTER will help you to look better,
feel hatter, and enjoy the benefits of beret fitness.
Before you use theAB RESISTER, please read this
manual carefully. In addition,be sure to view the
includedvideocassette. If you have additional questions,
please call our toll-free HELPLINE at 1-800-736-6879,
Monday throughSaturday,7 am. until 7 p.m. Central
_me (excluding holidays). To help us assist you quick-
ly, please note the product model number before calling;
the model number is 831.280781.
Place all partsin a cleared aw.aandremove the packing
materials; do not dispose of the packing materialsuntil
assembly is completed. Assembly requires your standard
screwdriver ------cIW, philli._sscrewdriver
and rubber mallet _(not included).
9..Attach a Side
Frame(11) to the
Frame O) with two
3 1/4" Screws (13), a
FrameSpacer(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.
2
13
14
5
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.
3
7
1. Before attaching
the Headrest (2) see
drawing la for the
proper orientation.
Make sure that when
assembled the
tapered end of the
Headresipoints
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).
la
2o II
610, \ 3
4. Press the two
Buttons (15) in the
Handle (1). Slide the
Handle into the Side
Frames (I1). Be
sure to iusert the
Handle straight or
it may bind. It may
ha helpful to rock
the Handle ti'om
side to side slightly
as you insert it.
Lay the exercise mat
on the floor with the
wide end near the
headrest.
4
2

The AB
RESISTER
offers a variety
of exercises
that shape your
upper abdomi-
nals, oblique
ahdominals,
and lower
abdominais.
The pho-
Upper
Abdominal
Oblique
Lower
tographs in this manualshow the correct form for each
exercise.
The exercises in this manualare 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 fast
few weeks of your exercise program. It is betterto
increase the number of repetitions you do than to
advance to more difficult exercises too quickly. The
intensity of each exercise can be variedby 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 rq_tition, use your
abdominal muscles to pull yourself up, allowing the AB
RESISTER torollwithyou.Keep yourheadon the
headrestand thesmallofyourbackon theexercisemat.
Ifnecessary,raiseyourhipsslightly.
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.
Begin and end each workout with afew, minutes of
stretching. Stretching prepares the body .for exercise by
increasing the body temperature, heart rate, and circula-
tion. Afte_ 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
opposim foot
against it as
shown. Reach
toward your
toes and hold
for 15 counts.
Repeat 3times
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 awall
and graspone
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
eachleg.
3

Be sureto stretchfor a few minutesbdose you begin.
1. Basic Crunch
This exercise
targets the
upper abdom-
inals. Lie on
• the exezdse
mat and bead
your knees as
shown. Hold
the handle as
shown. Curl
up to about a
45 ° angle, and then lower yourself to the smzling posi-
tion. This completes one repedfiom Perform 10 to 15
repetitions.
2. Basic Crunch with Raised Feet
Thisexercise
focuseson the
•lowerabdom-
inals.This
exercise
should be per-
formed in the
same way
theBasic
Crunch,but
your feet
should be held about one inch offthe floor during the
exercise. Complete 10 to 15 repetitions.
3. Basic Oblique Crunch
This exe_ise
is for the
oblique
abdominals.
Perform
exercLs¢ in the
sal"n¢ way as
the Basic
Crunch, but
turn your
knees to the
side as shown. Completo 5 to 7 repetitions, change your
knees to the opposite side, and then perform another 5
to 7 repetitions.
As yourabdominalmusclesbecome stronger,and you
cancomfortablyperformseveralrepetitionsofthe
beginningexercises,itistimetomove on totheinter-
mediateexe_ises.Remember tostretchfora few min-
utesbefore you begin.
4. Ralsed-knee Crunch with Knees Held to Chest
This exercise...
focusea on
the upper
abdominals.
Lieon the
exercise mat
and bring
your knees
toward your
chest as
shown. On'l
up to about a 45 ° angle, and then lower yourself to the
startingposition. Keep yourkneesraisedthroughout the
exercise. Complete I0 to15 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
targetsthe
lowerabdom-
inals. The
startingposi-
tion is shown
in photograph
5a. Out 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.
4

6. Raised-knee Oblique Crunch
This exercise
focuses on the
oblique
abdominals.
Bend your
knees,lay
them toone
side, end hold
your legs just
off the floor.
Cuff 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.
The following exercises are designed to further improve
your strength, tone, and flexibility. Remember to stretch
for afew minutes before you begin.
7. "L'-Crunch
TI_ 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.
8. Advanced Raised-knee Crupch
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 a45 °
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.
9. Advanced Oblique Leg Crunch
This exercise
targets the
oblique
abdominais.
Straighten
yourlegsend
holdthemjust
offthefloor
asshown in
photograph
9a. Curl up to '_: :, _._--_;;)i.
about a45 ° _9';"_ "_
angle, bend-
ing your
knees and
bringing them
to the side as
shown in pho-
tograph 9b;
then return to
the starting
position. Complete i0 to 15 repetitions, altematinz _idas_
with each repetition.
5