The Ab Circle Pro is a piece of portable exercise equipment designed to help tone muscles and reduce body weight. Regular exercise can help you create the calorie deficit necessary for losing weight. In addition to using your Ab Circle Pro, restricting your calories while participating in a healthy lifestyle will help you meet your weight-loss goals.
Step 1
Begin your exercise routine with about two minutes of warm-up exercises, such as marching in place. Set the safety pin that attaches to the front support holes into the first position, according to the instructions in the Ab Circle Pro manual. This is the initial position for beginners.
Step 2
Place your hands firmly on the handle bars and your knees inside the knee bowls. Begin swinging your body to the left, then to the right, using the muscles in your abdomen, buttocks, hips and thighs. Continue with the other movements in the instructional booklet, keeping your movements steady and even to enter the aerobic workout stage. This fat-burning stage occurs during continuous movements that increase your heart rate and speed up your breathing. Try to complete at least 10 minutes at a time.
Step 3
Include at least 2 1/2 hours of aerobic exercise each week, splitting the time evenly throughout the week. Perform other forms of aerobic exercise in conjunction with your Ab Circle Pro workout. Include fun activities that you enjoy, such as tennis, swimming, bicycling and hiking. Keeping your workout routine varied will help keep you interested and provide workouts that challenge all your major muscle groups, rather than just a few.
Step 4
Watch what you eat while you attempt to lose weight. Keep track of your calories by writing down the number of calories in your daily food consumption. Cut out at least 500 calories from your regular diet to encourage your body to burn fat for energy. Cutting out these calories can help you lose about 1 lb. each week. Performing aerobic exercises on a regular basis helps to increase your rate of weight loss.
Step 5
Eliminate fattening foods, such as deep-fried pastries, potato chips and candy, from your diet. Instead, substitute healthy items, such as whole-grain cereals, fresh fruits, vegetables, lean meats and reduced-fat dairy products, keeping your overall caloric intake within your allotted amount.
Step 6
Increase the time spent on your Ab Circle Pro as you improve your strength and endurance. Change the setting to the intermediate and advanced levels as your muscular tone improves.
Tips and Warnings
- Start your Ab Circle Pro workout gradually, especially if you are not used to exercising. Add one or two minutes to your workout every few days to increase the length of your routine in a slow, steady manner.
- Stop working out on your Ab Circle Pro if you feel dizzy or lightheaded. Contact your doctor if the symptoms continue after you stop exercising. Muscle soreness is a sign of overuse and requires cutting back on the intensity and length of your routine until your body adjusts to the workout. You should always check with a health-care provider before starting a new exercise routine.
Things You'll Need
- Calorie counter
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