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Exercise 9:
Ab Press
Lie down on body platform.
Place both feet onto press bar.
Reach up overhead and position
hands on the hand grips. Extend
press bar out with your feet to
full extension. As you return your
feet to their starting position, lift
the hand grips up and rock
forward slightly. Without pausing,
smoothly lower the hand grips
as you extend your feet again.
• 4 Reps
(Advanced: 8 Reps)
Exercise 10:
Ab Compress
Sit up on body platform,
positioning hands on the floor
directly next to the unit and
slightly behind your back. Place
both feet onto press bar. Press
out very rapidly eight times,
extending out and returning to
start, bringing knees into chest
compressing in.
• 8 Reps
• Repeat
14
Rev. 2/6/04
– E
XERCISE
If you are just starting an exercise program, choose a time of day that' s good for you
and stick to it closely. Try to do your Easy Shaper workout three times per week at first
and then gradually progress to four or five days a week. Choose a time when you feel
energetic, when there are few interruptions and when you have not eaten a heavy
meal for approximately two hours.
Motivational Tips
Keep your motivation and interest high by remembering these simple tips:
• Set goals for yourself
that are challenging but realistic. Remember, it may
take a few weeks to be able to complete the entire workout easily or to see
changes in your weight or fitness levels. Just five minutes of exercise, done
several times per day, can change your health. Break your overall fitness goals
down into small, reasonable goals.
• Record your progress
by using the charts provided in this booklet.
• Celebrate your successes -
incentives for reaching each of your goals and reward yourself often.
• Place your Easy Shaper where you can easily watch TV
or listen to music as many people find that makes your workout
more enjoyable.
• Take your setbacks in stride
(or even a week), it' s not too late to get back on track. If you are having
trouble sticking to your goals, review them and make sure they are
realistic. Make adjustments as you think they are needed.
Your Easy Shaper Workout Will Consist of Three Phases:
Warm-Up
To prevent injury and maximize performance, we recommend that each workout
period should start with a warm-up. Your warm-up should gently prepare your
muscles for the coming exertion. Start by doing 5 to 10 minutes of gentle exercise
that gradually increases your heart rate and loosens up your muscles. Your warm-up
exercise should be aerobic in nature and only require an easy, unforced range of
motion. This should be followed by 5 to 10 minutes of stretching. Refer to the stretches
found on pages 8 and 9 of this manual. Never push yourself beyond a point of gentle
tension or strain. Keep your movements gentle, rhythmic and controlled.
Muscle Toning Workout
To gain the health and fitness benefits that you seek, your warm-up should be
followed by a toning workout on your Easy Shaper. Build up as your current fitness
level allows and progress at a rate that is comfortable to you.
For the first week or so, you may feel some muscle soreness. This is quite normal and
will disappear in a matter of days. If you experience major discomfort, you may be on
a regimen that is too advanced for you or you may have increased your program
too rapidly.
2/6/04
G
UIDELINES –
even the small ones! Give yourself
. If you miss a day on your schedule
(continued on next page)
7
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