Ab-Doer Plus Instructions

The abdominal muscles are among the most glamorous muscles in the body, with a set of washboard abs the desired goal of many exercise enthusiasts. The Ab-Doer is an exercise machine designed to allow the user to focus their exercise on building their abdominal muscles. With the assistance of the frame of the machine the individual working out is given assistance in maintaining proper form to ensure that the best possible results are gained from a workout.

Instructions

  1. Technique Basics

    • 1

      Sit in the seat with your feet set shoulder-width apart.

    • 2

      Slide back in the seat so your lower back touches the back support of the machine.

    • 3

      Grip a hand-hold in each hand.

    • 4

      Maintain a straight upper back as you move with the machine.

    Ab-Doer Exercises

    • 5

      Lean your upper body directly to your left, then upright, then directly to your right to perform a "body bob" maneuver.

    • 6

      Press the machine back, then lean forward, so your chest is driven down toward your legs, to perform a "good morning."

    • 7

      Twist your body to the left, about your spine, then return to center and twist to the right to perform a "twist & shout."

    • 8

      Lean back and to the left from a crunched position, then crunch forward driving your chest straight down at your legs and lean back to the right. This is a "toss" exercise.

    • 9

      Bend down so your chest is near your legs then turn your upper body so your hands appear to be trying to throw a series of alternating punches at your legs to do the "street brawl."