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How to Use the AB-DOer II

Sitting Position

    Step 1

    Sit down on the seat cushion of the Ab-DOer II with your back resting against the rollers.

    Step 2

    Place your arms on the side extensions and grasp the curved handles.

    Step 3

    Plant your feet firmly on the ground, shoulder length apart.

Abdominals

    Step 1

    Press yourself firmly against the rollers and lean forward contracting your abdominal muscles until the handles are even with your knees. Hold the position for approximately three seconds.

    Step 2

    Return to the sitting position slowly while continuing to press your back against the rollers.

    Step 3

    Lean toward the rear pushing with your abdominal muscles, not your arms, until your waist is at a 135-degree angle. Hold the position for approximately three seconds.

    Step 4

    Return to the sitting position slowly. Repeat this 15 times.

Obliques

    Step 1

    Press yourself firmly against the roller and lean to the right side, contracting your oblique muscles, until the right handlebar is even with your waist. Hold the position for approximately three seconds.

    Step 2

    Return to the sitting position slowly while continuing to press your back firmly against the rollers.

    Step 3

    Press yourself firmly against the roller and lean to the left side, contracting your oblique muscles, until the left handlebar is even with your waist. Hold the position for approximately three seconds.

    Step 4

    Return to the sitting position slowly. Repeat this 15 times.

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About the Author

Dustin Thornton has been writing since 2003. He has served as a newspaper columnist for the "Troy Tropolitan" and a contributor to various websites. Thornton received a partial scholarship for an outstanding essay in 2003. He has a Bachelor of Science in business administration from Troy University.

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