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Ab Doer Pro Model Workout Instructions

Flat abdominals are on the top of most people's workout wish lists. The Ab Doer Pro promises you these with state-of-the-art technology that places you in just the right position to target hard-to-reach muscles.

Using the Ab Doer Pro is indeed easy. The exercises come pretty naturally once you assemble the machine. You effectively work your abdominals by holding exercises for sustained periods of time and by working in a broad range of motion. To increase the challenge of a particular move, hold an exercise for longer.

Warm up your body for 3 to 5 minutes before using the Ab Doer Pro. Include knee lifts, marching in place and deliberate side twisting while standing.

Side Bends

Side bends target the oblique muscles, which play important roles in abdominal function. You have internal obliques, which lie deep in the sides of your abdomen and offer stability as well as side bending. The external obliques are superficial and visible when you have low body fat levels; they assist in rotation and side flexion.

How To: Sit on the Ab Doer chair and plant your feet just slightly wider than shoulder-distance apart. Grip the arm handles up by your shoulders and press your back into the back rest. Lean to the right and hold for 3 to 5 seconds. Return to the middle and bend to the left to hold. Continue to alternate for 30 to 60 seconds. Side bends target the oblique muscles, which play important roles in abdominal function.

Tip

The arm handle placement may seem counterintuitive at first, but the elevated position is designed to be healthier for your upper back, hands, wrists, elbows, shoulders and neck.

Standard Crunch

A standard crunch on the Ab Doer Pro may feel more comfortable on your neck than a crunch done on the floor. This exercise trains your rectus abdominis, the front pack of muscles that you see in the mirror as a washboard.

How To: Sit on the Ab Doer Pro with your feet planted hip-distance apart. Your arms hold the handles and your back presses into the rest. Bend forward and hold for 3 to 5 seconds. Return to an upright seated position. Lean back and hold for several seconds. Sit back upright. Continue to alternate for 30 to 60 seconds.

Torso Twists

Torso twists combine the two movements to train your entire abdominal complex.

How To: Sit on the Ab Doer Pro with your feet planted wider than your hips. Lean to the right, then to the back, to the left and forward. Continue to circle three to five times this direction, then switch. Increase the challenge by using a larger range of motion; to modify, lean only modestly in each direction.

Specifications

Use the Ab Doer Pro as part of a total-body fitness regimen to lose fat and improve health. In addition to the ab-specific exercises, aim to perform at least 30 minutes of moderate intensity cardio, such as brisk walking, on most days of the week. The Centers for Disease Control and Prevention also recommends you do two total-body strength-training sessions per week to improve muscle tone and function.

The machine folds up for easy storage. It supports up to 300 pounds.

About the Author

Andrea Cespedes has been in the fitness industry for more than 20 years. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition.

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