Slendertone Abs5 Instruction Manual page 5

YOUR SLENDERTONE AB CRUNCH PROGRAMMES
Ab Crunch – Guidelines.
SLENDERTONE
When performing abdominal crunches:
(a) avoid neck strain by always keeping your hands
at the sides of your head and not behind it;
(b) always use a soft flat surface, e.g. a gym mat;
(c) stop exercising immediately if you feel any pain.
Specific Do's and Don'ts for
Crunch Programmes.
• Never do abdominal crunches if you suffer from
neck or lumbar pain.
• Never exert yourself beyond your own comfort
level – if in doubt or if you have back pain consult
your doctor before attempting these activities.
• We advise that these programmes are designed
for use ONLY with the abdominal crunches
specified. No other form of exercise should be
attempted with these programmes.
Ab Crunches - Getting Started.
Begin both Ab Crunch Programmes in the Starting
Position ( . ):
FIG A
Wearing your belt, lie on your back. Bend your
knees to approx. 90°. Position your hands either
side of your head. Your feet should be flat on the
floor, shoulder width apart and your abdominal
muscles fully relaxed. Switch your controller on
and increase the intensity.
Ab Crunch 1 - Instructions.
Ab Crunch 1 can be used in conjunction with a
Beginner Crunch or a Standard Crunch. Those
unfamiliar with Ab Crunch exercises should start
with a Beginner Crunch. Progress to a Standard
Crunch when your abdominal strength has
improved.
1(a) Beginner Crunch (
When the stimulation starts, gently press your
lower back into the floor and contract your
abdominal muscles as hard as is comfortable.
Do not raise your head off the floor and keep
your neck muscles as relaxed as possible.
.
FIG A
Ab
SLENDERTONE
. ):
FIG A
FIG
1(b) Standard Crunch (
When the stimulation starts, slowly curl your
shoulders forward, making sure that your
lower back stays on the floor. Ensure you do
not jerk your head forward. When raising your
head, avoid neck strain by keeping a space
approximately the size of your fist between
your neck and chest.
2 Hold each contraction for three seconds, then
return to the starting position and relax fully.
The stimulation will stop.
3 After a three second relaxation period, the
stimulation starts again. Repeat step 1(a) or
1(b)and step 2 depending on the type of
crunch you are doing.
Ab Crunch 2 - Instructions.
Do not attempt this programme until you have
progressed to a Standard Crunch using the Ab
Crunch 1 programme.
1 Side Crunch (
When the stimulation starts, slowly curl one
shoulder upwards and towards the midline/
centre of your body. Your shoulder should finish
8-10cm (3-4 inches) from the ground. Keep your
lower back on the floor.
Important:
Curl your right shoulder upwards and inwards
when the stimulation is on the left side of your
abdomen. Curl your left shoulder upwards and
inwards when the stimulation is on the right
side of your abdomen. Always keep your lower
back on the floor and never twist your upper
body excessively.
2 Hold each contraction for two seconds, then
return to the starting position and relax fully –
the stimulation will stop.
3 After a two second relaxation period, the
stimulation will start again. Repeat steps 1&2.
.
B
. ):
FIG B
. ):
FIG C
.
FIG C
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