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Ab Doer Pro Model Workout Instructions

by
author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
Ab Doer Pro Model Workout Instructions
Ab muscle comes from dedicated exercise. Photo Credit Misha Beliy/iStock/Getty Images

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.

Read More: 21 Sit-Up Variations You Won't Totally Hate

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.

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.

Strength training is an important part of a comprehensive fitness program.
Strength training is an important part of a comprehensive fitness program. Photo Credit fizkes/iStock/Getty Images

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.

Read More: The Bikini Body Workout

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  • Gain 1 pound per week
  • Gain 0.5 pound per week
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