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Thane Fitness Rockin' ABS User Manual

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Summary of Contents for Thane Fitness Rockin' ABS

  • Page 2: Table Of Contents

    TABLe OF CONTeNTs sAFeTY WArNiNGs ANd UsAGe ........2 - 4 rOCkiN’ ABs® MAiN COMpONeNTs ........5 pArT LisT ..................6 AsseMBLiNG The rOCkiN’ ABs® ........7 - 15 rOCkiN’ ABs® eXerCises ............ 16 Understanding Your Rockin’ ABs® Product ......... 16 Three Handle Positions ..............16 Getting In and Out of the Rockin’ ABs® Machine ....... 17 - 19 Putting Your Rockin’ ABs® in Locked, Pilates Assist and Active Positions ................

  • Page 3: Safety Warnings And Usage

    sAFeTY WArNiNGs ANd UsAGe Note again that your back, torso, shoulders or head Fig. 73 should not touch the back rest during the exercise. Important: Do not start exercising before fully studying this User’s Now remove your hands from the arm rests and extend Guide.
  • Page 4 6. Ensure that there is at least 10-13 feet (2-3 meters) of free space surrounding the rockin’ knee hug - With your Rockin’ ABs® handle fully Fig. 69 entire unit. It is important that small children, pets, furniture and other objects are engaged in the Pilates Assist position, arrange your kept away from the equipment during its use.
  • Page 5 Next, use your core and lower abs to raise your legs off 21. Carefully read all of the assembly instructions included to make certain your unit Fig. 66 the ground while maintaining the same position with is properly assembled. your upper body, head, and arms. At this point, the 22.

  • Page 6: Rockin' Abs® Main Components

    rOCkiN’ ABs® MAiN COMpONeNTs rockin’ plies - Standing behind and facing the Rockin’ Fig. 62 ABs® machine with the handle engaged in the Active Mode, grab the foam covered portion of the back rest frame with both hands. At no time during this exercise should you use the Rockin’...

  • Page 7: Part List

    pArT LisT Maintain this plank position for 30 seconds. To add Fig. 60 Part# Description Spec. Q’ty (pcs) challenge, you can lift one leg at a time up off the floor in a slow controlled movement, being careful to main- Plastic Bushing Caps tain balance and control.

  • Page 8: Assembling The Rockin' Abs

    AsseMBLiNG The rOCkiN’ ABs® rOCkiN’ piLATes eXerCises rockin’ pilates roll Up - With your Rockin’ ABs® handle Fig. 56 fully engaged in the Active position, descend back to Demonstrated in the image below are all the parts out of the box, after their protective packaging is removed.
  • Page 9 sTep 1 rockin’ plank - With the Rockin’ ABs® machine in Fig. 54 Locked Mode, get in a kneeling position in front of Attaching the Back rest support and facing the Rockin’ ABs® machine. Lean forward Tube to the right and Left Arc Frames and bring your forearms to rest on the Rockin’...
  • Page 10 When the upper screw (Part# 16) is fully tightened, place the Right Arc Frame rockin’ Tricep dip - With the Rockin’ ABs® machine in Fig. 51 (Part# 6) in an upright position as shown in Fig. 4a and 4b. Locate the M10/20 Button Pilates Assist Mode, sit in the front portion of the seat Head Screw (Part# 19) and make sure that the hole on the tube welded in the with your back away from the Rockin’...
  • Page 11 rOCkiN Upper BOdY ANd COre eXerCises Once the unit is in this position, it is time to assemble the left side of the Back rockin’ push Up - With the Rockin’ ABs® machine Fig. 47 Rest Support Tube (Part# 7) with the Left Arc Frame (Part# 5). in Locked Mode, get in a kneeling position in front of and facing the Rockin’...
  • Page 12 sTep 2 rockin’ standing rock and row - With the Rockin’ Fig. 45 ABs® machine in Active Mode, get in a standing posi- Attaching the Left hand rest tion in front of and facing the Rockin’ ABs® machine. With your right hand, grasp the foam covered top of the Locate the Left Hand Rest (Part #4), and two Rockin’...
  • Page 13 rockin’ sideways single Leg squat - Stand behind the Next, align the pre drilled holes on the U-Shaped Fig. 42 brackets on each end of the Rear Upper Cross Bar Rockin’ ABs® machine with the machine on your with the pre drilled holes on the Left and Right Arc immediate left.
  • Page 14 In one motion, bend your RIGHT knee while sTep 5 Fig. 40 simultaneously stepping straight backwards with the Attaching the Left Front Cross Bar to the Left Arc Frame Underside LEFT leg as you extend both arms away from you, rocking the upper portion of the Rockin’...
  • Page 15 rOCkiN’ LOWer BOdY eXerCises sTep 6 rockin’ squat and Calf raise - Standing behind and Fig. 36 facing the Rockin’ ABs® machine with the handle Attaching the handle Assembly and s support Tube engaged in the Active Mode grab the foam covered portion of the back rest frame with both hands as shown Locate the Support Tube (Part #3), in Fig.
  • Page 16 rOCkiN’ Up riGhT CrUNCh ANd AdVANCed VAriATiON sTep 7 rockin’ Up right Crunch - With your Rockin’ ABs® Fig. 32 Tighten the hex Nut on the Left Front Cross Bar handle fully engaged in the Pilates Assist Mode, descend back to the starting position shown below in Locate the Hex Nut Wrench (Part #22).

  • Page 17: Rockin' Abs® Exercises

    rOCkiN’ ABs® eXerCises rOCkiN’ jACk kNiFe UNdersTANdiNG YOUr rOCkiN’ ABs® prOdUCT Fig. 31 With your Rockin’ ABs® handle fully engaged in the Your Rockin’ ABs® product is designed to assist you in performing a variety of Active Mode, descend back to the starting position. abdominal, core and total body exercises.

  • Page 18: Getting In And Out Of The Rockin' Abs® Machine

    Active - With the Rockin’ ABs® handle fully engaged in the Active position, you Advanced rockin’ Oblique Twist - Perform the exercise Fig. 29 essentially turn your Rockin’ ABs® machine into a moving exercise and muscle in the same manner as the Rockin’ Oblique Twist isolation device.
  • Page 19 When getting in your Rockin’ ABs® machine stand in front and face the machine, With one hand behind your head and the other hand Fig. 27 as shown below. Bend at your knees, maintaining proper balance until you are holding the other side arm rest, use only your level with your Rockin’...

  • Page 20: Rockin' Oblique Twist, Advanced And Enhanced Variations

    Instead, grab both of the Rockin’ ABs® arm rests and then slide yourself forward to enhanced rockin’ double Crunch - Perform the Fig. 25 the front edge of your Rockin’ ABs® machine. With both feet firmly on the floor, exercise in the same manner as the Rockin’ Double rise out of the Rockin’...

  • Page 21: Putting Your Rockin' Abs® In Locked, Pilates Assist And Active Positions

    The Rockin’ Double Crunch requires that you crunch against the rocking motion of pUTTiNG YOUr rOCkiN’ ABs® iN LOCked, piLATes AssisT ANd the Rockin’ ABs® machine. This means that you must use your body weight and ACTiVe pOsiTiONs abdominal muscles to start the machine rocking back and forth in a gentle rhythm. When properly seated in your Rockin’...

  • Page 22: Rockin' Crunch, Advanced And Enhanced Variations

    rOCkiN’ CrUNCh, AdVANCed ANd eNhANCed CrUNCh VAriATiONs rockin’ Crunch - With your Rockin’ ABs® handle fully Fig. 14 enhanced rockin’ Crunch - Perform the exercise in the Fig. 18 engaged in the Active Mode, descend back to the same manner as the Rockin’ ABs® Crunch described starting position shown in Fig.

  • Page 23: Rockin' Double Crunch, Advanced And Enhanced Variations

    Thane International, Inc., Thane Direct Canada, Inc., Thane Direct UK, Ltd., La Quinta, CA 92253 Mississauga, ON Admail ADM3996, London, W1T 1ZU www.thane.com www.thane.ca www.thanedirect.co.uk © 2011, Thane International, Inc. Rockin’ABs-Eng. April. 4, 2011...

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