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Be sure to stretch for a few minutes before you begin. 

1. Basic Crunch

This exercise
targets the
upper abdom-
inals. Lie on
the exercise
mat, and bend
your knees as
shown. Place
your hands
near the
upper ends of
the handles. Curl up to about a 45° angle, and then
lower yourself to the starting position. This completes
one repetition. Perform 10 to 15 repetitions.

2. Basic Crunch with Raised Feet

This exercise
focuses on the
lower abdom-
inals. This
exercise
should be per-
formed in the
same way as
the Basic
Crunch,
except your
feet should be held about one inch off the floor during
the exercise. Complete 10 to 15 repetitions.

3. Basic Oblique Crunch

This exercise
is for the
oblique
abdominals.
Perform this
exercise in
the same way
as the Basic
Crunch, but
turn your
knees to the
side as shown. Complete 5 to 7 repetitions, change your
knees to the opposite side, and then perform another 5
to 7 repetitions.

1

2

3

How to Use the CRUNCH TRAINER

The CRUNCH
TRAINER
offers a variety
of exercises
that shape your
upper abdomi-
nals, oblique
abdominals,
and lower
abdominals.
The pho-
tographs in this manual show the correct form for each
exercise. If desired, attach this manual to the wall for
reference.

The exercises in this manual are divided into four
groups: Beginning, Intermediate, Advanced, and Expert.
Start with the beginning exercises, and progress at your
own pace. Be careful not to overdo it during the first
few weeks of your exercise program. It is better to
increase the number of repetitions you do than to
advance to more difficult exercises too quickly. The
intensity of each exercise can be varied by changing the
position of your hands on the CRUNCH TRAINER
handles. The lower your hands are positioned, the more
difficult the exercise will be. 

To get the most from your exercise, proper form is
important. As you perform each repetition, use your
abdominal muscles to pull yourself up, allowing the
CRUNCH TRAINER to “roll” with you. Do not press
or pull the handles together. 
Keep your head on the
headrest and the small of your back on the exercise mat.
If necessary, raise your hips slightly. 

Always begin and end each workout with a few minutes
of stretching. Remember to keep plenty of water nearby
as you exercise, and drink periodically to avoid dehy-
dration. If you feel faint, dizzy, or short of breath at
any time during exercise, stop immediately and
begin cooling down.

Upper

Abdominals

Oblique

Abdominals

Lower

Abdominals

Suggested Stretches

1. Hamstring Stretch

Extend one leg
and rest the oppo-
site foot against it
as shown. Reach
toward your toes
and hold for 15
counts. Repeat 3
times for each leg.

2. Toe Touch Stretch

Stand with your
knees bent slightly
as shown. Relax
your back and
shoulders as you
reach down toward
your toes. Hold for
15 counts. Repeat
3 times.

3. Quadriceps Stretch

Place one hand
against a wall and
grasp one foot
with your other
hand as shown.
Hold your foot as
close to your but-
tocks as possible,
and hold for 15
counts. Repeat 3
times for each leg.

WARNING: Before you begin this or any exer-
cise program, consult your physician. This is
especially important for persons over the age of
35 or persons with pre-existing health problems.
ICON assumes no responsibility for personal
injury or property damage sustained by or
through the use of this product.

Beginning Exercises

Begin and end each workout with a few minutes of
stretching. Stretching prepares the body for exercise by
increasing the body temperature, heart rate, and circula-
tion. After exercise, stretching allows the heart rate to
return to normal and the muscles to cool down gradual-
ly. Stretching is also effective for increasing flexibility.
The correct form for three basic stretches is shown
below. Move slowly as you stretch—never bounce.

As your abdominal muscles become stronger, and you
can comfortably perform several repetitions of the
beginning exercises, it is time to move on to the inter-
mediate exercises. Remember to stretch for a few min-
utes before you begin.

4. Raised-knee Crunch with Knees Held to Chest

This exercise
focuses on
the upper
abdominals.
Lie on the
exercise mat
and bring
your knees
toward your
chest as
shown. Curl
up to about a 45° angle, and then lower yourself to the
starting position. Keep your knees raised throughout the
exercise. Complete 10 to 15 repetitions.

This exercise can also be performed by resting your feet
on a chair.

5. Raised-knee Crunch with Knees Lifted to Chest

This exercise
targets the
lower abdom-
inals. The
starting posi-
tion is shown
in photograph
5a. Curl up to
about a 45°
angle, bring-
ing your
knees toward
your chest at
the same
time; then
return to the
starting posi-
tion. Perform
10 to 15 rep-
etitions.

Intermediate Exercises

4

5a

5b

Summary of Contents for WEMC10161

Page 1: ...estyle Ltd office Tel Country Code 0345 089009 Fax 0113 2411120 To help us assist you please be prepared to give the follow ing information The MODEL NUMBER of the product WEMC10161 The NAME of the product WEIDER CRUNCH TRAINER The KEY NUMBER and DESCRIPTION of the part s see the Part List and Exploded Drawing at previous page Please have the CRUNCH TRAINER near your tele phone for reference when ...

Page 2: ...al questions please call our Customer Service Department at 0345 089009 To help us assist you please note the product model number and serial number before calling The model number is WEMC10161 The CRUNCH TRAINER is shipped in the compact storage position No assembly is necessary Follow the simple steps below to set up the CRUNCH TRAINER 1 Lay the exercise mat flat Raise one of the handles as show...

Page 3: ...o avoid dehy dration If you feel faint dizzy or short of breath at any time during exercise stop immediately and begin cooling down Upper Abdominals Oblique Abdominals Lower Abdominals Suggested Stretches 1 Hamstring Stretch Extend one leg and rest the oppo site foot against it as shown Reach toward your toes and hold for 15 counts Repeat 3 times for each leg 2 Toe Touch Stretch Stand with your kn...

Page 4: ...ides with each repetition Advanced Exercises Advanced Exercises Cont Intermediate Exercises Cont 6 7 8a 8b 9a 9b 10 Bicycle Ab Crunch This exercise focuses on the lower abdominals Straighten your legs and hold them just off the floor as shown in photograph 10a Curl up to about a 45 angle bend ing one knee and raising it as shown in photograph 10b then return to the starting posi tion Complete 10 t...

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