Weider makes the Ab Shaper, a machine that exercises the abdominal muscles. Using an Ab Shaper works the rectus abdominis and obliques. You can use the Ab Shaper to do beginner, intermediate and advanced abdominal exercises. The Ab Shaper folds up so that it can be stored when not in use.
Beginner's Basic Crunch
Step 1
Place the Ab Shaper on a flat area of the floor and lie on your back with your head on the headrest. Bend your knees and put your feet hips-width apart on the floor. Hold the top of the handles above your shoulders with your palms facing forward.
Step 2
Curl your head and shoulders up 45 degrees from the floor as you tighten your abdominals to initiate the movement. Maintain contact between your lower back and the floor.
Step 3
Roll your shoulders and head back flat on the floor. Perform 10 repetitions with correct form and do not pause between crunches.
Intermediate Raised-Knee Crunch with Bent Knees Held to Chest
Step 1
Place the Ab Shaper on a flat area of the floor and lie face up with your head relaxed on the headrest. Hold the handlebars. Bend your knees and raise your legs toward your chest so that your shins are parallel to the floor. Point your toes. Place your feet onto a chair, bench or stability ball instead if you prefer.
Step 2
Curl your head and shoulders 45 degrees up toward the ceiling. Do not move your legs.
Step 3
Return your shoulders and head to the floor. Keep your shins parallel to the floor until you have completed a set of 10 to 15 reps.
Advanced/Expert Reverse Trunk Exercise
Step 1
Lie on your back with your head against the Ab Shaper headrest. Place your hands on the handlebars and extend your legs straight toward the ceiling. Squeeze your legs together and flex your feet toward your shins.
Step 2
Crunch your head and shoulders up toward the ceiling about 45 degrees from the floor. This is the starting position.
Step 3
Lower your legs toward the right to work your obliques. Keep both buttocks on the floor as you rotate your legs. Bring your legs back to center in the starting position.
Step 4
Move your legs to the left to work the other side. Bring your legs back to center to complete one repetition on both sides. Alternate sides until you have completed up to 10 reps each.
Tips and Warnings
- When you can easily do three sets of 15 reps of an exercise, then you can move on to a more advanced exercise.
References
- "Popular Mechanics": Crunch Time: Abdominal Exercise Machines
- Weider Ab Shaper User's Manual; ICON Health & Fitness Inc; 1996
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