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10
Programs 9 and 10 are performed while doing crunches in your own home.
Specific Ab Crunch precautions:
• Never do abdominal crunches if you suffer from neck or lumbar pain.
• Never exert yourself beyond your own comfort level. If in doubt, or if you have back pain consult your doctor
before attempting these crunches.
• Programs 9 and 10 are designed for use ONLY with the abdominal crunches specified. No other form of
exercise should be attempted with these programs.
Starting position (Fig. k):
Wearing your belt, lie on your back. Bend your knees to approx. 90°.
Position your hands either side of your head. Your feet should be flat
on the floor, shoulder width apart and your abdominal muscles fully
relaxed. Switch your controller on and, choose Program 9 or
Program 10 and then increase the intensity.
Program 9
Beginner Crunch (Fig. k):
1(a). When the stimulation starts, draw your navel in towards your spine and hold until stimulation stops. Relax
until the next cycle and repeat.
Standard Crunch (Fig. l):
1(b). When the stimulation starts, slowly curl your shoulders forward,
making sure that your lower back stays on the floor. Ensure you do
not jerk your head forward. When raising your head, avoid neck strain
by keeping a space approximately the size of your fist between
your chin and your chest.
2. Hold each contraction for three seconds, then return to the starting
position and relax fully. The stimulation will stop.
3. After a three second relaxation period, the stimulation starts again.
4. When you have done 10 crunches, the product begins a 20-second relaxation period. The controller will
beep for the last three of the 20 seconds to indicate the start of a new set of crunches. Repeat step 1(a) or 1(b)
and steps 2-3 depending on the type of crunch you are doing.
Note: After 3 sets of 10 reps the programme will end.
Program 10
Advanced Side Crunch (Fig. m) :
1. When the stimulation starts, slowly curl the left shoulder upwards
and towards the midline/centre of your body to coincide with the
contraction on the right side of your abdomen. Your shoulder should
finish 3-4" from the ground. Always keep your lower back on the
floor and never twist your upper body excessively.
2. Hold the contraction for two seconds, then return to the starting
position and relax fully. The stimulation will stop.
3. Next, curl your right shoulder upwards and inwards when the stimulation begins on the left side of your
abdomen. Again, hold for two seconds before returning to the relaxation point.
4. When you have done 10 crunches on either side, the product begins a 20-second releaxation period. The
controller will beep for the last three of the 20 seconds to indicate the start of a new set of crunches. Repeat
steps 1-3.
N
OTE: After three sets of 20 reps (10 each side) the program will end.
Fig. k
Fig. l
Fig. m
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