Ab Coaster Exercises; Forward Lift - AbCoaster Personal series Owner's Manual

AB COASTER EXERCISES
®
How It Works: The Ab Coaster
is designed to help you exercise your abdominal muscles via a leg lift motion. Unlike the popular sit-up or ab
®
crunch exercise, which works your abdominals from the "top down", the Ab Coaster moves in the opposite direction, working your abs from the
®
"bottom up." The basic motion requires you to lift your knees and legs while contracting your abs.
The Ab Coaster features a Seat moving along a curved track to aid you in performing the abdominal lifting motion. The starting position requires
®
you to kneel on the Seat while resting your arms on the arm rests. The exercise requires you to lift the Seat along the track by using your
abdominal muscles, not by using your arms or your upper body. The key to performing the exercise properly is to concentrate on contracting
your ab muscles prior to and while you lift the Seat. Your upper body should be stable and should not be moving or swaying while you exercise.
A. FORWARD LIFT
1. Adjust Seat so that it faces forward.
2. Place forearms and elbows on arm pads. Lightly grasp handles.
3. Kneel on Seat so that your feet are hooked on the back edge of the pad. DO NOT lean forward; sit back toward your heels.
4. While contracting your abs, lift your knees forward along the track. DO NOT move your upper body while performing exercise. Make sure you
use your abs to lift the Seat carriage; DO NOT use your upper body or your arms to lift.
5. Return slowly to starting position, and repeat.
6. Use steady and slow speed while exercising. DO NOT use momentum to lift – concentrate on contracting and using your abs to lift.
Do not use excessive force when lifting or returning Seat to starting position and avoid banging Seat against the track.
7