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Before you get started:
- Please remember to consult with professional trainer, licensed fitness authority or
physician before starting this or any other exercise machine or program.
- Use this bench on a level surface only.
- Make sure when your using your bench to maintain a gentle grip on the handles at all
times that is comfortable for your height.
- For better results, allow your midsection (abdominal muscles) to do the work. Try not
use your arms too much or you won´t get the full benefit of the exercise. On the bench
you get two way toning… it is effective both on the way up and on the way down!
- While using your bench keep your head on the back pad while performing the
exercises to maintain proper form. Lifting your neck off the pad you could cause
unnecessary strain to your neck, as well it makes the exercise less effective. Make sure
to keep your abs tight and contract the muscle thru the full range of motion.
Workout
Before you begin this or any other exercise program, consult with your physician.
Warm up
March in place for 2-3 minutes to get the blood circulating through your body… the warm up
gets you ready for exercise and will increase the positive results you get from the bench
workout.
Stretch
Side Bends: Stand with feet shoulder width apart, with a slight bend in your knees. With chest
up and your eyes looking forward, raise your left arm overhead and place your right arm on
your hip and lean towards your right to stretch the left side of the torso. Hold that stretch for
20-30 seconds and repeat this stretch to the other side. Raise your arm and stretch your right
side. For 20-30 seconds. Do not bounce, swing or jerk into the movement, it should be slow
and controled.
Torso Twist:
Stand with feet shoulder width apart, knees slightly bent. With chest up and your eyes looking
forward, raise your arms straight out to your sides, with a slight bend at the elbow. Slowly
pivot, or twist your midsection as far to the right and then come back around as far to the left
as you can. Do 10 rotations from left to right. Do not bounce, swing or jerk into the
movement, it should be slow and controled.
Now lets begin to strengthen, tone and trim your midsection! Remember to let yourself
breathe naturally while going through the exercises…don´t hold your breath. Keep your head
resting on the pad throughout the entire move and use your abdominal muscle to do the
movement instead of using your arms. Rest your feet on the foot support or on the floor when
it feels most comfortable to you. The benefit of using the bench is that you´ll be working your
muscles both on the way up and on the way down. You will be using your bodyweight as the
resistance so you wont have to bother with annoing resistance band attachments or extra
weights to add. We make it so easy to get that midsection in shape, plus the desigh of the
bench won´t allow you to cheat while doing the movement so every workout counts! It´s so
simple and effective just about anyone can do it! Check your settings before you begin.
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