Weider WEMC20063 User Manual

Ordering Replacement Parts

To order replacement parts, simply call our Customer
Service Department toll-free at 1-800-999-3756, Monday
through Friday, 6 a.m. until 6 p.m. Mountain Time
(excluding holidays).

To help us assist you, please be prepared to give the fol­lowing information:

¥ The MODEL NUMBER of the product (WEMC20063)

¥ The NAME of the product (WEIDER¨AB CRUNCH

TRAINER)

¥ The KEY NUMBER and DESCRIPTION of the part(s)

(see the Part List and Exploded Drawing inside this
manual).

Please have the AB CRUNCH TRAINER near your tele­phone for reference when calling.

Model No. WEMC20063

QUESTIONS?

As a manufacturer, we are com­mitted to providing complete
customer satisfaction. If you have
questions, or if there are missing
or damaged parts, we will guaran­tee you complete satisfaction
through direct assistance from
our factory.

TO AVOID UNNECESSARY
DELAYS, PLEASE CALL
DIRECT TO OUR TOLL-FREE
CUSTOMER HOT LINE.
The trained technicians on our
customer hot line will provide
immediate assistance, free of
charge to you.

Limited Warranty

ICON Health & Fitness, Inc. (ICON), warrants this
product to be free from defects in workmanship and
material, under normal use and service conditions, for a
period of ninety (90) days from the date of purchase.
This warranty extends only to the original purchaser.
ICON's obligation under this warranty is limited to
replacing or repairing, at ICON's option, the product at
one of its authorized service centers. All products for
which warranty claim is made must be received by
ICON at one of its authorized service centers with all
freight and other transportation charges prepaid, accom­panied by sufficient proof of purchase. All returns must
be pre-authorized by ICON. This warranty does not
extend to any product or damage to a product caused by
or attributable to freight damage, abuse, misuse,
improper or abnormal usage or repairs not provided by
an ICON authorized service center, to products used for
commercial or rental purposes, or to products used as
store display models. No other warranty beyond that
specifically set forth above is authorized by ICON.

ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813

ICON is not responsible or liable for indirect, special or
consequential damages arising out of or in connection
with the use or performance of the product or damages
with respect to any economic loss, loss of property, loss
of revenues or profits, loss of enjoyment or use, costs
of removal, installation or other consequential damages
of whatsoever nature. Some states do not allow the
exclusion or limitation of incidental or consequential
damages. Accordingly, the above limitation may not
apply to you.

The warranty extended hereunder is in lieu of any and
all other warranties and any implied warranties of mer­chantability or fitness for a particular purpose is limit­ed in its scope and duration to the terms set forth here­in. Some states do not allow limitations on how long
an implied warranty lasts. Accordingly, the above limi­tation may not apply to you.

This warranty gives you specific legal rights. You may
also have other rights which vary from state to state.

CUSTOMER HOT LINE:

1-800-999-3756

Mon.ÐFri., 6 a.m.Ð6 p.m. MST

CAUTION

Read all precautions and instruc­tions in this manual before using
this equipment. Save this manual
for future reference.

USERÕS MANUAL

PATENT PENDING

Part No. 147257 H01404-C R0698A Printed in China © 1998 ICON Health & Fitness, Inc.

Before You Begin

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Storage and Maintenance

Part List/Exploded Drawing

Congratulations for purchasing the innovative
AB CRUNCH TRAINER from WEIDER. The AB
CRUNCH TRAINER is designed to shape your upper
abs, obliques, and lower abs to give you a firm, flat
stomach, in only minutes a day. The unique AB
CRUNCH TRAINER supports your head and neck as
you exercise, and helps you maintain correct form for
maximum results. Used as part of a fitness program that
includes regular aerobic exercise and a proper diet, the
AB CRUNCH TRAINER will help you to look better,
feel better, and enjoy the benefits of better fitness.

Before you use the WEIDER¨AB CRUNCH TRAIN­ER, please read this manual carefully. In addition, be

sure to view the included videocassette.

If you have additional questions, please call our
Customer Service Department toll-free at 1-800-999­3756, Monday through Friday, 6 a.m. until 6 p.m.
Mountain Time (excluding holidays). Please note the
product model number before calling; the model number
is WEMC20063.

Important Precautions AB CRUNCH TRAINER Set-up

The instructions on the opposite side of this manual
show how the AB CRUNCH TRAINER is used. When
you are not using the AB CRUNCH TRAINER, it can be
folded and stored under a bed. The AB CRUNCH
TRAINER will even fit into the trunk of your car for
easy transport. Follow the instructions below to fold the
AB CRUNCH TRAINER to the storage position.

1. Hold one of
the handles
with one hand,
and hold the
frame with the
other hand.
Firmly pull
back the
handle.

2. Rotate the
handle down.

Rotate the
other handle
down in the
same way.

1

Pull Firmly

2

Key No. Qty. Description

1 1 Right Handle
2 2 1/4Ó x 1.75Ó Screw
3 4 #8 x 9/16Ó Screw
4 1 Left Handle
5 2 Spring
6 2 1Ó Round Cap
7 2 Sleeve
8 2 1/4Ó x 1 1/4Ó Pin

9 1 Frame
10 1 Exercise Mat w/Headrest
11 4 Foam Grip

# 1 UserÕs Manual

# 1 Training Videocassette

Note: Ò#Ó indicates a non-illustrated part. Specifications
are subject to change without notice. To order replace­ment parts, see the back cover of this manual.

¥ Use the AB CRUNCH TRAINER only as

described in this manual.

¥ As you exercise, keep the small of your back

on the exercise mat; it may be necessary to
raise your hips slightly.

¥ Keep your head on the headrest as you

exercise.

¥ If you feel faint, dizzy, or short of breath at

any time during exercise, stop immediately
and begin cooling down.

The AB CRUNCH TRAINER is shipped in the compact
storage position. No assembly is necessary. Follow the
simple steps below to set up the AB CRUNCH TRAINER.

1. Lay the
exercise mat
flat.

Raise one of
the handles as
shown.

1

The AB CRUNCH TRAINER can be wiped clean with a
damp cloth and mild, non-abrasive detergent. Do not use
solvents.

¥ Read all instructions before you use the AB

CRUNCH TRAINER. Before you begin this
or any exercise 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.

2. Continue to
raise the han­dle until the
locking pin
snaps into the
pin groove.

Raise the other
handle in the
same way.

2

Locking Pin

WEMC20063 R0698A

Using the AB CRUNCH TRAINER

Suggested Stretches

Beginning Exercises

Intermediate Exercises

The AB
CRUNCH
TRAINER
offers a variety
of exercises
that shape your
upper abdomi­nals, oblique
abdominals,
and lower
abdominals.
The photographs 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 AB 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 AB
CRUNCH TRAINER to ÒrollÓ 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 dehy­dration. If you feel faint, dizzy, or short of breath at

any time during exercise, stop immediately and
begin cooling down.

WARNING: Before you begin this or any exer­cise 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.

Upper

Abdominals

Oblique

Abdominals

Lower

Abdominals

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 circula­tion. After exercise, stretching allows the heart rate to
return to normal and the muscles to cool down gradual­ly. Stretching is also effective for increasing flexibility.
The correct form for three basic stretches is shown
below. Move slowly as you stretchÑnever bounce.

1. Hamstring Stretch

Extend one leg
and rest the
opposite 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
buttocks as
possible, and
hold for 15
counts. Repeat
3 times for
each leg.

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

1. Basic Crunch

This exercise
targets the
upper abdom­inals. 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 abdom­inals. This
exercise
should be per­formed 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

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 inter­mediate exercises. Remember to stretch for a few min­utes 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 abdom­inals. The
starting posi­tion is shown
in photograph
5a. Curl up to
about a 45¡
angle, bring­ing your
knees toward
your chest at
the same
time; then
return to the
starting posi­tion. Perform
10 to 15 rep­etitions.

4

5a

5b

Advanced ExercisesÐCont.Intermediate ExercisesÐCont.

Expert Exercises Expert ExercisesÐCont.

6. Raised-knee Oblique Crunch

This exercise
focuses on the
oblique
abdominals.
Bend your
knees, lay
them to one
side, and hold
your legs just
off the floor.
Curl up to
about a 45¡ angle, then return to the starting position.
Hold your legs stationary throughout the exercise.
Complete 5 to 7 repetitions, change your knees to the
opposite side, and then perform another 5 to 7 repeti­tions.

6

Advanced Exercises

The following exercises are designed to further improve
your strength, tone, and flexibility. Remember to stretch
for a few minutes before you begin.

7. ÒLÓ-Crunch

This exercise
is for the
upper abdom­inals.
Straighten
your legs and
raise them as
shown. Curl
up to about a
45¡ angle, and
then lower
yourself to the
starting posi­tion. Keep
your legs
raised
throughout
the exercise.
Complete 10 to 15 repetitions.

7

8. Advanced Raised-knee Crunch

This exercise
focuses on the
lower abdom­inals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
8a. Curl up to
about a 45¡
angle, bring­ing your
knees toward
your chest as
shown in pho­tograph 8b;
then return to
the starting
position.
Complete 10 to 15 repetitions.

9. Advanced Oblique Leg Crunch

This exercise
targets the
oblique
abdominals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
9a. Curl up to
about a 45¡
angle, bend­ing your
knees and
bringing them
to the side as
shown in pho­tograph 9b;
then return to
the starting
position. Complete 10 to 15 repetitions, alternating sides
with each repetition.

8a

8b

9a

9b

The expert exercises should be done only after you can
comfortably perform the advanced exercises.

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, bend­ing one knee
and raising it
as shown in
photograph
10b; then
return to the
starting posi­tion. Complete 10 to 15 repetitions, alternating legs
with each repetition.

11. Jackknife

This exercise
targets the
lower abdom­inals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
11a. Curl up
to about a 45¡
angle, raising
both legs as
shown in pho­tograph 11b;
then return to
the starting
position.
Complete 10
to 15 repeti­tions.

10a

10b

11a

11b

12. Reverse Trunk

This exercise
focuses on
the oblique
abdominals.
Straighten
your legs and
raise them as
shown in
photograph
12a. Curl up
to about a 45¡
angle. This is
the starting
position.
Lower your
legs to the
side as shown
in photograph
12b; then
return to the
starting posi­tion. Complete 10 to 15 repetitions, alternating sides
with each repetition.

13. Scissors

This exercise
focuses on
the upper and
lower abdom­inals. Hold
your legs in
the position
shown in
photograph
13a. Curl up
to about a 45¡
angle. This is
the starting
position.
Cross your
ankles as
shown in
photograph
13b; then
return to the
starting posi­tion. Complete 10 to 15 repetitions, alternately crossing
the right ankle above the left, and then the left ankle
above the right.

12a

12b

13a

13b