Instruction Manual & Exercise Guide Manuel d`instructions et guide
Contents
1. 954 ajewo NN zeAnod snoA siojejno e geBpje pj1e ueuuo AE i E 4 juswenbyowojno WWW DA J9 9UOpqV e i 8240J ep epoui e D X y X zeDupu snoa purno x x G 9 gt I duio220 se 1 q049 eje amp puonb dig ba uiBue x L lt X 8 6 6 P I qp19 99D13 e i duuo22D 98043 Ol x e Snossep IS S JSI 92I2Jexe sep sepueululo29 suoijedeJ se 1i duio290 o zejjeuued snoa enb oje yp 26049 un JISIOUD exi eDoie i dujo29D ze o snoa enb slo nboyo dig DA Jejeuopqy 49 Ol ep jioelqo 26049 19x14 e puruiopqo 240 9140A 1ejueuilbnp Inod pow je 1esi uf 1323103 3d AJGOW STRENGTH MODE Use this mode to increase your abdominal strength Set the target level from 1 10 and the Abdometer will beep each time you achieve the set level Pick a challenging level that allows you to complete the recommended repetitions of the exercises listed below i X pe Level Achieved x cerievel S J X S S 8 x Ww bd 8 co P A 6 gt Device will beep once set level is achieved K J D 4 x e 4 E When you switch N x into strength mode x the abdometer will Hd WEN NN 5 automatically start in level female x 3 however you can use d rendt 3 the up or down arrow to me select any level from 1 10 OOO STRENGTH MODE EXERCISES 1 Pelvic Tilt The King of all abdominal exercises Lie on your back and bend your knees Next hold in your abdominal muscles pres2. Increase or decrease levels in strength or endurance mode Adjust tone OTHER FEATURES Low Battery indicator Auto off after 5 minutes BATTERIES Open the battery compartment on the underside of your Abdometer Insert the four AAA batteries as indicated on the bottom of the battery compartment Close the battery compartment DO NOT DROP SET UP Step 1 Tun on the device lie down on an exercise mat or carpeted floor positioning the air bladder in the natural arch of your lower back Keep your feet flat on the floor with your knees bent and head down Step 2 Select A for female and Y for male This will activate the auto inflate function and you will feel the air bladder mold to your lower back Once the device is calibrated tor your body all ten bars will light up and it will beep three times Step 3 Press the Mode button lll to switch between modes Choose an exercise from the Exercise Guide and start toning your abdominals in Strength or Endurance Mode or discover your strength in Test Mode You can achieve great results in as little as six to nine sets three times a week Exercise mat not included Note As the bladder is tilling with air be sure to maintain the natural curve of your lower back Jn9149JU SOP 9JJOA ep ejJenjbu equnoo eun 1IueJulbul IID DBAD ejjuobue s ejnoiseA oj PUONK eJoON snjoul sod se u e2121exe p sIdo 9 euiDules JDd SIO s101 seues jneu D
3. Jepuo ue jos np seiBep cp oc ep e DBub un p sequio xnep se epuejo Je sop e INS jegonoo ec 9 D214J9 sequupl sep xnpesi suuijjedei G Z DEAD JOQUSWWOD e21 Jexe ep NOP Oj jejueu np nod JOS e sieAue sequuol SOA jessibg zeAnod sno jngep ep uoiisod oj p sequiol se 1euinojei sind je npuej9 juos sji nbsn sejBep cy ep abur un p sequin xnep se eipueje S euujiod eJjo ep snossep no seonod xis no buro onbsnl euujiod eJjo sie ue xnoueD xnep se jeueuib je sop e jns jeuonoo ec 4n02pr squipl xnaq 9 equiol Jod suouiigass cj ISAO JOOUSWLUOD jueuejue JUSWSANOW e 1euJoJ1ed je 9jisuejui 1ejueubno inod jueujeierjue sequuol eijo eupueje jueuie jenjpu 1eJrdsey JID P NS O eJjuoo jueujeuue esseJd 1neuejui sop eJjoA Zepuoc ubuei o eeiubu eun suop equipl ejno dnoo snoa enb SIPUDJ euujlod 9Jjo SIGAUS JOUBWOJ ejinsue je equio eun eJpueJo S euujiod 9Jjo ep snossep no seonod xis no bujo pnbsnl euujiod eJjo sie ue xnoueD xnep se jeueuip je sop e jns jeuonoo eg 949 A2Iq ep sIn0o2ry G epis Jed 9 9 Jod suoljiiedes Q g JEWOL84 9 99 SIND INS JUBWSANOW SWEW e 1euJoJJed sind Je epnoo 9JJo Jeuono INOA squid eJjo J USWOY esoddo 9495 9 2e o JODJUOD ue noue6 je epnoo ejjo zepuoB snoa enb igs eJj9 SIOW ejrcup equiol eun eJpue 3 sepnoo se SB n juo nod sji nb sjojo xnoueB se ausw je sop e ins 1egonoo ec jubuo no XNOUSD l9 sopno 9 JOAD S n05 215 9 souounJ Cl sequio JeHuDYO 1e
4. je eid equiol eun DeAD sop ej ins jeuonoo eq equip eun equip ep 19497 y sgoons 2940 9199 enbouo p suoiedei Q g ep seues s10 NO xnep Jijduio22o p zeijeuued snoa anb 26049 un 1Islou sibJ nseJ sune reu SB jnog 819 ep ineuejxe D no euujiod O INS SESIOID SDJq S DEAD SNO p 9joo un p ejpuruopqp p YOUNID eun jeuuojed jueujeuo nulis Je uissoq e Jeuippur p jueueAnou e jeuuojieg xnoue6 se 191d je sop e ns jeqonoo eg uilsspq np Jeui 2ul JOAD jJupuJ9J D 9499 9p seu unJd e s92ons DEAD SUOLA c Z ep seues sjo no xnep 1i duio22o p zejjeuued snoa enb 96049 un JISIOYD sjoj nse sune reui SB NOg suoda enbouo DEAD sido nb 9494 o Jeuno ep uns 91 9 eulJlod O INS 9s10J9 SDIG SOA BAD e buiuopqp YOUNIS un Jeuuojed jueueupi nuls uoijisod O JIUS J9 ulssoq 9 1euipurp JUSWSANOW e Jeuuoje4 noue se 191d je sop ej ins 1egonoo ec UISSDq 9 JIu9J Jo SOYDUNAD Z 2 Crunches with Pelvic Hold Lie on your back and bend your knees Perform the pelvic tilt movement and hold the position Simultaneously perform an abdominal crunch with your arms crossed on your chest being sure to touch your head to the mat with each repetition For good results pick a level that allows you to successfully complete two to three sets of 12 15 repetitions 3 Alternating Side Crunches with Pelvic Tilts Lie on your back and bend your knees Perform the pelvic tilt movement and simultaneously perform an abdominal crunch alternating s
5. mode exercises is to keep your lower back pressed firmly against the air bladder until all of your repetitions are complete If the device beeps it means you are not pushing hard enough and you need to push harder or lower the level If you can perform the recommended repetitions without eliciting any beeps you are ready for the next level PT TS 4 ame i 9 zz o EN Level Achieved S C t Set Level TS dae an s as met x X SSN di di di di Ve ae Device willbeepif pressure drops below set level In between sets release all pressure from the bladder to stop the beeping x XX XK XK XK X NOTE When you switch into endurance mode the abdometer will automatically start inlevel 6 however you can use the up or down arrow to select any level from 1 10 Po CO A Cm x Xx female NN NN di d d dr di d d d d d v aa endurance p OSX Wey oes eee a ILILILILIL 6 d d ENDURANCE MODE EXERCISES 1 Isometric Pelvic Tilt Perform the pelvic tilt movement and hold it at the bottom for 15 30 45 or 60 seconds Perform two to three sets with a break in between SOUPS So 9JJuo9 asnod eun 29AD soles SIOJ NO xnop J9ullo pog Ssopuoo2os QO ho Y OF jnod JJUSJUIOW 9 Jo uissDQ IO ee JUSWEANOW 9 J9ullo pog UISSDQq 9 JOUI DUI p enbigjeulos 921249X3 DNV ANANIA IAOW Nd s32Io5 X3 S31 OL 9p 26049 un aisiouo 4nod soq ue no pnoy
6. sep ze noexe snoA enb JUDAD uI2epeyw 8440A DEAD 20JuOO ue e jjeui es ejporsAud 1nejnop eJjno eun no sop ep Jnejnop O ZBAD SNOA IG xnpoIpeui SEDIAIES sep eiyijonb Jeuoissejoud un p UOJ OJ SNOS Je suoijopueuiuio2ei1 9 DAD jueuie nas eJeulopqw Jes If jueue 28402 esi jn sod Is u JI puonb sneuues suoise sep esnoo Oj eig xned 1ejeuopqy ep se I21exe se IIIA V enbiuu2e 91440A 1e10 guio ep zejeddou snoa inod diq un 410 nb sa uibue p uorooe1 OJ JEYOI p ze2ueuluoo SNOA enb IoJIssny uoiJIsod ej284109 OJ SUOP se UISSOQ 8140A puonb JIOADS 410 ND e2uod enbiuu2e euuoq JNSSO se2I21exe se jubpued uissoq ep UO JISOA amp JJoA 19 IeAuns JO euuoi2uoJ gJejeuopqw seu ubu np sJnessiu2e se SWWOD sej elio2ui sejosnui 9 ZESI I N SNOA puonb 1eq214 JOA 1euiue zeAnod snoA eudo4ddo enbiuu2ej o subs se 121exe 98 zejn2exe sno I xnpuluopqp se nod s92Io1exe p dhoonpeq suoAD SNON ASI IGOJS 41049 UISDQ 8JJOA IS JIOADS ep ejqissoduii 41049 J1 nb 8dJ0d Sg ue xnbuiuopqp 9 ejosi p 9 I21JIp 11049 S19 9uopq y JUDAV jSNOA anod se ujbue 432 18 IuOJ 9 Zeno SNOA Je lJquiou 341404 ep snossep ue SOID 8 ZBAD SNOA IG quiou 8440A ep snossep ue uoID2i DJ Inei19jur XNDU WOPD p se osnul SOA JNS JUBDIO DBAO xnbuiuopqp sep uoIDa1 oJ se 19jeuopqy p J12elgo 1 sd1oo ep eiue e1jo uojes ejJuoD euinjjb se urDue DUN e102 8140A 191414104 ep n uoo ujbue DBAD xnoululopqo p 8240 0j J SA OUO 1nod urDue UN Jse 19j
7. 1 Hla jue e x3 uog seJ uog euueAoW snssep ny euueAoW euue Aow snossep uJ SIDANDW SIDANDW SoJ UOHOJO EWY uroseg 9 9Jq 9 ejuejo ue se lBJSWOPY ep UO JON DAS p euiejs As 0 BHwwog BHwugz BHww o Bpjuuge BLjuuc Bpjuugo Bpjuucp Bywwce Bywwcz Bpjuug ww y TEST MODE l Perform the set up procedure as outlined on page 3 2 Use the mode button W to switch the Abdometer into test mode J To perform the test hold in your abdominal muscles pressing your lower back against the air bladder Pelvic Tilt Keep your head on the mat feet and hands on the floor and knees bent Perform the movement three times with 3 seconds between each exertion and the device will record your highest score einssejd oueudsouijo puopuojs Huu en BHwwog jue eox3 BHwu uog sos 6pjuupe 4 The digital display will indicate your strength on a scale of HO ABDOMETER TEST SCALE Rating Male Female 1 15 mmhg Needs Improvement 2 25 mmhg Very Poor 3 35 mmhg Poor 4 45 mmhg Below Average 5 60 mmhg Average 6 75mmhg Above Average 7 90 mmhg Good 8 105 mmhg Very Good D 125 mmhg Excellent epos euueAow snssep ny euueAowW euue Aow snossep uJ SIDANDW SIDANDW S9J uonpJoi euy uioseg Ol 6 8 uog Bpuup Z BHWWOS 9 BHwwo G BHwwo Y BHwwoy BHWWOg BHWWQZ SWWOL jueulessp ed313WOQSV 3d NOILVNTVAI d 3W31SAS OL 9p 9 eu e eun ins 89104 eJjo enb
8. DA 8910 SJJOA Je jueuie noui e e1pueuddo D SOUSWWOS DA SCIOD eJjo iojduee sjos no xnep seidy a609 je ep JSOUDAD Je 96049 JelWEP e jns 9010 ep SPOW e subp JSOUSWWOD UISSOG np Jeui ur DEAD eulg qoJd ze o SNOA IG esuodey 4104 l enb sen ejqioJ sdo j 9119 jned al no jueuieAnoui je supp sd Jo uow e o dep sod jned eu l enb ejquies UO IJSen 9 gJjuoo SJBIUDW un supp Je jueujejue jueueAnoui un supp zejnoexe SNOA IS esoo jje snid JUOS seoiojexe sep HOdAI C jubpnog se212Jexe SOA zejnoexe SNOA enb SS JIA O JSLOA Z ANOd SNOA JIO p JNOIS A O e1juo UISSOG np ejo1juoo e zeuejuipul SNOA enb juo esuodey 4 Jueuiejue no essejIA ue sesi2Jexe 9 eJn2exe l Is BDUDJ JOWI p se i nb 153 U OI SONY QINOISOA O ep uoisseJd pj eJnoJ Z9J9QI je eJjneu uoijisod p p zeuinojeJ snoa pubnb diq ep aja DA Jejeulopqy 7 esuodey amp epou e JeBuoyo siop el enb s no dig ep 949110 DA 19jeuopqw enb s eoupunpue p epoui e supp se 124exe p ei4es eun Jul sins el punO UO SONY BJJNOU UOIISOd eJjo ep snssep no ineuejur sop 9JJO Je e nos ep e noise Oj sod 1essip eu issno je eJjneu uoijisod eJjo snos sod 1essnod eu iqojo s jubpueg eJjneu uoijsod eJjo Jajaddo jsa ejjuoDue s eje puonb 1neuejui sop 210 ep e eunipu equnoo oj JUSJUIOW ep s 9p 0 ejjuoDue s ejje pubnb ejnoise o jns sod jessnod N esuodey Il qoJ8 s ep senpeooud sey juopued ejjuoBue s ej e puonb e n5IseA oJ jns
9. UO DEJIP enbouo supp se 1e2 1euuoje4 ejrcup equiol o zepuoB snoa enb juopued se Je5 se jeuuojied 9410 0 equiol eun 2eAy seJBep cp og ep e Duo un p OJP equi eijno je jos 9 UNS jb d paid un je eid equuol eun 2e o sop e jns jeuonoo eg e duirs equip eun p 9 2199 suoiedei c z Jeuuojeg esoddo noue6 9 sje ue 9490 p ejoo HulyoUNID JUSWEUDI NWIS je eAupuiei o uoiuso eun suop equuol eJjno zenbuo snoa enb juopued 1eueuio sind je 9404p equo eun eupueq 9 10J 8JJO ep snssep no seonod xis p bui UOJIAUS p xnoueD e jeueuio Je sop e INS jeuonoo eg SINOYID JOAD j 4DuJ9 D seu unJd Ol eDoje uloyooid no zejueulbno sno enb JUDAD sie JOIJIOADI je uorredej eun ISAO Jeoueuluoo SJOJD 9 oujIp SO S0IDIOXE 4 7 JUBWAANOW 9 NO juopued jio p ejnoise euo jueujeuue orssed 18106 ue os e sjeue sequo SOA ZASSIDG jueulejue JOS NO eurojnoipuedied Jo j suop sequuol xnep sej 2940 sop 9 jns Jeuonoo es JOC JBOUSWWOT sequin xnep sequin sep seapue seq 6 9 Leg Lowers Two legs Start lying on your back with both legs in the air perpendicular to the floor Slowly lower your legs towards the floor keeping steady pressure against the air bladder during the entire movement This is a challenging exercise so start with one repetition and work towards 10 before you increase to the next level 10 Alternate Crunches with Kickouts Lie on your back and bring your knees back to approximately five to six in
10. back and extend both of your legs to a 30 45 degree angle from the floor keeping them straight Once in this position scissor your legs up and down moving them approximately 12 18 inches each time The closer your feet come to the floor the harder this exercise becomes Start with 10 repetitions per leg 8 Horizontal Leg Scissors Lie on your back and extend both of your legs to a 45 degree angle trom the floor keeping them straight Once in this position scissor your legs over and under each other while keeping your lower back pressed firmly against the air bladder You can increase the intensity of this exercise by lowering your feet towards the floor Start with 8 repetitions per leg equiol jod suorJedei g DEAD JSOUSWLUOT JOS e sie ue speid s9 Jessiog eJooue Jod eorjexe p ejisuejur 1ejueu bno zeAnod SNOA Op B NDISEA p eijuoo JUBWEWWES essed nengu sop eJjo zepJp snoa enb jubpued apno un snossep ue Je snossep no seqwol sa 2840 xnoesio sep jueuleAnoui 9 4104 uorisod ejjeo supp puoni ejoup ajno epp ue Jos np soBep ct ep ejDuo un p sequiol xnep se eipueje e sop 9 INS 1eupnoo ec se pjuoziou sequupl sep xnpesi g equiol Jod suoyuijedeJ Q 2840 Jeoueuluo juei ep 9er2Jexe OJP snid e jos no yuaja spard soa enb eupoid snjd 7 sio nboyo seonod g Z uoJi ue soq ue je noy ue seqwo se zaorjdgp snor enb juopu d s qwp se 2e o XNDASID sep jueueAnoui 9 IO UOIISOd ejje suop S849 SNOA PUNY eJioup ojnoj
11. ches above your torso Extend one leg straight and then bring it back as you kickout the other leg in an alternating fashion while simultaneously crunching side to side towards the opposite knee Pertorm 12 15 repetitions per side Il Single Leg Circles Lie on your back with one leg bent and foot flat on the floor and the other leg straight at a 30 45 degree angle With the straight leg perform circles while keeping your leg straight Pertorm 5 circles in each direction and switch legs 12 Crunches and Kickouts with Elbows and Knees Touching Lie on your back and bring your knees back so they can touch your elbows Extend one leg straight but be sure to keep your elbow and knee in contact on the opposite side Bring your leg back to touch your elbow and then perform the same movement on the other side Perform 8 10 repetitions per side 13 Swiss Ball In the Middle Lying on your back hold a Swiss Exercise Ball between your elbows and knees with your feet off the floor Extend one leg straight and the opposite arm back so that you are holding the ball in place with only one arm and one leg Bring your arm and leg back to the ball and repeat on the other side Start with 6 8 repetitions per side Note Stability ball not included 14 Overhead Med Ball Lowers Lie on your back bend your knees at a 90 degree angle and keep your feet together and flat on the floor Hold a medicine ball above your chest with your arms slightly be
12. ediate Strength Mode 2 Pelvic Tilt with One Leg Straight 3 8 10 leg 5 7 2 Endurance Mode 3 Alt Side Crunches with Pelvic Tilt 2 3 12 15 5 7 3 Endurance Mode 6 Two leg Kickouts 2 12 15 5 7 Rest 30 seconds between sets Advanced Strength Mode 5 Side Crunches With Legs 3 12 15 side 7 9 2 Endurance Mode 8 Horizontal Leg Scissors 3 8 D leg 6 9 3 Endurance Mode 9 leg Lowers with Two Legs 3 6 10 5 7 Rest 20 seconds between sets FIVE HEALTHY EATING TIPS The Abdometer exercises combined with healthy eating can help to reduce body tat Try following these tive guidelines l Eat 5X day Try planning ahead and scheduling your times to eat Sample 00am Breakfast Oatmeal amp 1 2 Boiled Eggs 9 30am Snack Fruit 12 00pm Lunch Baked Potato amp Chicken Breast 3 00pm Snack Yogurt 6 30pm Dinner Seafood Salad Be sure to vary your foods so you do not get bored Do not eat or drink any calories outside your scheduled times only water Drink a consistent amount of water each day 2 3 Litres is a good range for most people Write down your food Keeping a food joumal is a good way to monitor your intake Focus on fibrous carbs and protein during your last meal Fibrous carbohydrates such as broccoli and caulitlower are high in nutrients and lower in calories It is better to have your high calorie carbs during the day because you have time to bum them off Protein helps with muscle recovery that happens at
13. en your hipbone and lower ribs Restart the device so it can calibrate the correct amount of air for this position Place your bottom arm over your chest and your top arm above your head with your elbow pointing towards the ceiling and hand beside your ear Thrust against the air bladder while raising your shoulders off of the floor Simultaneously lift your legs off the floor 8 10 inches while keeping them in a slightly bent position Perform 12 15 repetitons per side 9499 Jod suoiiedei c z 1euuojeg ad ned un uouisod eun supp zepuo snos enb juopued jos np seonod Qj g sequiol SOA 1e e e JUSWEUDIINWIS os np sejnode soa ze eje snoa anb juopued JID p 9n2I 8 Oj ejuco Jessnog S ieJo 9140A ep 9192 P UIOW e je puojo d e sje eDuip epnoo 9 2940 9J8I 9JJO ep snssep no nou snid e soJg 810A Je euujiod 8140A ep snssep ND puo np sbuq 9JJO Je2D j UOIISOd eje INO JID ejjuonb 34981109 0 eqioo pned inb inod ubus Ie2ueuucoey enbioDjou e p5 soq SOA je enboi r so eJjo eiue JID p e noise O 29 D 9JQ9 OJJOA INS Jeuonoo ec sequupl se 28AD 94092 ep seupuni 91Q9 10d suoijedei z O ep sengs xnep 1i duioo2D Q zejjeuued snoa enb eDoj9 un jisioup sjpj nsei sunejreur se nog JOS np sejodo SOA zeA ejo sno enb juopued JID P ejnorse O ejuoo Jessnog e ieJo S1JOA ep 9IQo n UIOW e je puozojd e sje eBuip opnoo e DEAD 949 8JJO ep snssep no noy snd e soJq 9 je euujiod eJjo ep snssep ND puo np spJq 9JJO Je2o 4 UO ISOd 9499 1n
14. eter wil stop beeping once you return to neutral position and release all of the pressure off of the bladder Question Does it matter if perform the exercises fast or slow Answer As long as you maintain pelvic control against the air bladder you can vary the speed that you perform your exercises However most exercises are more effective if performed in a slow and controlled manner Question can t seem to get my body to move in this motion or I may be just too weak What should do NSwef you are having a hard time performing the Pelvic tilt movement start in strength mode on the lowest level and progress trom there Atter two or three uses your body will start to learn the movement and your strength will gradually improve Question is the air supposed to come out of the bladder when I turn the device off Answer When the Abdometer is turned off the air valve will stay open for 30 seconds to allow some of the air to be removed If you wish to remove more air apply pressure to the air bladder after you turn the device off before the end of the 30 second cycle sepuooes KE ep 9 5 o np Ul juo o Je uiBue SWE ZEAD snoa enb sudo 110 p Q NDISEA Pj INS uoisseJd oj jenbiddo Iib p snjd S911491 zejno SNOA IG HOS ep 110 ned un eJjjeuued Inod sepuooes QE Nod jj8 no 9s8J DA JID SAJDA 0 euJe ISO g1ejeulopqy PUNO esuodey amp 9uieJ se urBue puonb anodised oj ep 110s DA JID enb 3 UO SONY ned p ned SJOISWO
15. euopqy J NOI120GO0 JINI eBouundeg i abby seoJexep ejns o Z ebog 9210 ep epow Q 260d Warning Abdometer exercises can cause serious injury when not performed properly Use the Abdometer only upon the recommendation and under direction of a trained licensed health care professional If you have any kind of back pain or any other physical pain or injury contact your physician before performing any exercises with the Abdometer eoup npuep epow ebog ise ep epow y ebog qog g abo eDoupoq eueue iz ebog S3233ILVW S3Q 318V jjequio sod JessiD N 9 3Je noo e zeuuejey seenbipui s jojod se juojoedse J ue yyy se id eyjpnb se zeiesgyejeuopqy 9JJOA ep 9191 p e noJ es inb Sajid sep jueuieGo e ZAMO STlld JINDE1 se id sep uoijooipul e SINDUSIDVAV 3ulfv 9UIn o ep epoui e supp pupnb eunjo 9 1ejsnly o NO ALU 9 JInp9J no jejueuiBno nod seuoe i se jesi uf e UOND DISU juopued eue no wwoy eue e JISIOYO Jnod seu e se J SIJHN e SVa NI LNVH NI 3803 S11 SWN OA ep SPOW 9 je IS9 e2uDJnpue 9910 ILWOd jeDBuou 31040 LIONG NO1008 WY J wJ 4 JeUn V e 33D 0V9 NOLNOS 11 10VHO2I331V G 3313N133 V1 Id NOILONOd DISPLAY SCREEN FUNCTIONS LEFT BUTTON POWER On OH RIGHT BUTTON MODE Adjust between strength endurance test and tone mode UP AND DOWN ARROW Use arrows to select male female gender when setting up
16. ide to side with your arms crossed on your chest or outside your head For good results pick a level that allows you to successfully complete two to three sets of 8 10 repetitions per side 4 Leg Raises One leg Lie on your back with one leg bent and foot flat on the floor and the other leg straight and resting on the floor Lift up your straight leg until it is perpendicular to the floor and then retum to the starting position Repetitively lift the same leg for a total of 8 12 repetitions and then switch legs Keep your lower back pressed firmly against the air bladder during the entire set 5 Bicycle Kickouts Lie on your back and bring both knees towards your chest to approximately five to six inches above your chest Extend one leg straight and then bring it back towards your chest as you kick out the other leg in an alternating fashion Keep your lower back pressed firmly against the air bladder Breathe naturally extend your legs fully to increase intensity and perform the motion slowly Start with 10 12 repetitions per leg 6 Two Leg Kickouts Lie on your back and bring both knees towards your chest to approximately five to six inches above your chest Extend both legs out at a 45 degree angle until they are straignt and then bring them back to the starting position You can lower your legs towards the floor to increase the difficulty of this exercise Start with 12 15 repetitions 7 Vertical Leg Scissors Lie on your
17. ipul DA e ojiBip ejjgue 0 y SJoJ ns91 sJne Ieui SOA eJ siBeJue o ui ue 1e JOJJe eiue sepuooes DOAN SIO SOJ jueuie noue JeuuoJJeg serd xnoue6 9 49 JOS 6j uns suIOW je spaid sey sido e jnsej8 eJIoA Zep oc 1uissoq 9 jeui oul Jio p e norse O S1JUOD Jneueur sop eJjoAiessnod Jod xnpuiuopqp p se snul SOA 11u9j81 s9 e jeuuo ped INOJ e I881 ep epou o g1ejeuopqy 1eBuou Inod Uy PPOW ep uoinog ej jesi u Z eBbd ins iujep SWWOD uoiip bisui p enpeoojd oj jiduio2o y 1 1S31 3d 330OW Abdometer Test Scale is Patent Pending mmHg standard atmospheric pressure EXERCISING WITH THE ABDOMETER A great way to get comfortable with the Abdometer is by performing pelvic tilts while in Strength Mode Start slowly and progress at a comfortable pace Try different exercises to find out what works best for you You can achieve great results with as few as six to nine sets three times a week For best results carefully follow the instructions and frequently vary exercises Do not hold your breath while performing Abdometer exercises This device can be used in conjunction with stability balls medicine balls and other exercise equipment not included with the Abdometer ENDURANCE MODE Use this mode to tone your abdominals Choose a level that allows you to perform the recommended repetitions of the exercises listed below without eliciting more than two or three beeps The key with all of the endurance
18. night Important Talk to your doctor before starting an exercise or nutrition plan 12 TROUBLESHOOTING QUESTIONS Question The device does not pump enough air to fill the small of my lower back Answer I your body is not positioned correctly during the initial set up the device will not inflate the correct amount of air If this happens turn off the device reposition your body ensuring that the base of the bladder is aligned with your Belt Line as illustrated in the Quick Start Guide and continue with the set up procedures Question Should look at the screen while am performing the exercises Answer It is better not to look at the screen while you are performing the exercises After the first three or four uses you should feel comfortable listening to the audible feedback and only need to look at the screen to switch between modes Question Should be pushing my lower back down on the bladder while it is inflating during the set up procedures Answer Do not push against the bladder while it is inflating during set up The key is to maintain the natural curve of your lower back while it is inflating this is called your neutral position During set up do not push down below your neutral position and also do not let the bladder raise your lower back above your neutral position Question When finish a set of exercises in endurance mode will the Abdometer stop beeping or do need to switch modes Answer The Abdom
19. nt Slowly lower the medicine ball above your head and towards the floor and then return it to the starting position Perform 8 12 ball touches while keeping your lower back pressed firmly against the air bladder Note Medicine ball not included 15 Side to Side Med Ball Touches Lie on your back bend your knees at a 90 degree angle and keep your feet together and flat on the floor Hold a medicine ball above your chest with your arms slightly bent Slowly lower the medicine ball trom side to side touching the floor just outside your head Perform 8 10 ball touches per side while keeping your lower back pressed firmly against the air bladder 4ID p 9 n2I 8 O eJjuoo JUSWOWS esseJd 1neuojur sop eJjo zepuo6 snoa enb juopued 9499 10d uo bq ep sj ojuoo Q g 1euoJJeq 9194 o ep 1neuejxe o eisnl jos e jubuonoy ue einp p 499 un p ui epeui ep uojjoq e Jassoq jueuiejue seid ned un soJq se DEAD euujiod eJjo ep snssep ND UIDEPEW ep uojjoq un Juaj jos 9j INS ojd je ejquiesue speid so zepio6 je seiHep Q6 ep Buo un p xnoue sey jei d sop e ins jeuonoo eq ul2epeui ep uo bq np JODJUOD 910 P 949 Gl snioui sod se u uloepeui ep uo bg eJON JO S NOISSA 0 eJjuoo jueuleuueJ esseJd Jneuelul SOP 8J o zepJo6 snoa enb juopued uo bq ep s 20juoo 7 g Jeuuojeg jueue ueuuoo ep uolsod O 0 9uinoj8J 9 sind Jo JOS 9 sje Ue Je 9JJO ep snssep ND uo bq 9 Jessibq jueuiejue seid ned un sbJq se 2940 euujrod eJjo e
20. od Jo p eijjuonb 34291109 n eiqijoo jned inb inod urBue je2ueuuo2ey enbiooJou eo5 soq e1jo Je enboi i so 9JjO eJjue 110P B NDISA O ISAO JQ 9JJOA INS jeuonoo 9102 9 JNS seuoun4 Y seoons DBAD 9199 JOd suoiuijedei z ol op seuos xnep 19Je duio o zejjeuued snoa enb 04 un JISIOYD sjpi nse1 sune jieui se INOJ suouijedei S8 eue XNOUIWOPQO se snul SOA eJpuejop es jos np se node se JAA subs JO P 9 noIs9 0 eJjuoo Jessnog uoisod ejeo INO Jib p 9jijuonb 9294102 0 eJ3i bo jned ji nb sucjo uiue 1e ueuucoey enbiooJou eBo5 soq 810A Je enboi so BOA eJjue 110P B NDISA O ISAO 9IQ2 810A INS jeuonoo D491D Jeut u e uoiJuJnu ep awb un no e2r2Jexe un Je2ueuiuoo ep UDAD Uloepe y HOA D Je jid dubpiodui inu e juopued essod es inb sejosnu sep jueuessi qpi8J e e o sepio euieJoJg SJN se INCA sduie e ze b snoa anb svod Ino e juopued sepion B seujo oo ue JNOY 8149 0 Jne jreui se seuo oo ue SOQ je SANU SOUDISNS 8 JUOS 1n9 nOUD 9 Je 1 00019 9 SWWOD seJqiJ sepion D se sodas JeiuJep SIJOA Juopued eureJoJd Je seJqij ep sepron D sey ins JeJjue2uco 8G enjuunou np puunol un JepJob D Jo UO OWWNSUOD SIJOA Je ieAuns ep uoo uoq UP eajuunou OA JOJON Y seuuosjed sep podnjd o nod euuuoD euuoq eun 4se sell Z nol enbouo noe p ejjuonb jooj eun slog jlueuie nes noe seuiumJDoJd seuneu SOA ep 1neug xe p euojoo unono OG no sod jeDubu eN Z 1e nuue s sod zeueAep eu SNOA enb INOR einjL
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22. sing your lower back against the air bladder Feel your pelvis tilt toward your shoulders For good results pick a level that allows you to successfully complete two to three sets of 15 20 repetitions 2 Pelvic Tilt with One Leg Straight Lie on your back with one leg bent and foot flat on the floor and the other leg straight at a 30 45 degree angle Perform the pelvic tilt movement trom this position Perform 8 10 repetitions on each side 3 Lateral Tilt Lie on your side with the air bladder between your hipbone and lower ribs Restart the device so it can calibrate the correct amount of air for this position Thrust against the air bladder without raising your shoulders off of the floor simply relax your abdominal muscles between repetitions For good results pick a level that allows you to successfully complete two sets of 10 12 repetitions per side 4 Side Crunches Lie on your side with the air bladder between your hipbone and lower ribs Restart the device so it can calibrate the correct amount of air for this position Place your bottom arm over your chest and your top arm above your head with your elbow pointing towards the ceiling and hand beside your ear Thrust against the air bladder while raising your shoulders off of the floor For good results pick a level that allows you to successfully complete two sets of 10 12 repetitions per side 5 Side Crunches with Legs Lie on your side with the air bladder betwe
23. ue SS SS S SS SI SIS SOS SO snoa sinw 9 eDpjo e aouesnpua supp jueuienbijpuio4np x x x jewa M JODUSWWOD DA x g49J9UIOpqy L e upJnpue p epoui 7 no zeDupup snoa xX x pupnio 9JoN t x U v sdiq soy Iqo19 26049 ep e c d 1949410 Nod e noisoA soq ue equio uoisueJ x o e Dj ep uoisseJd p ejnoj pj Is dig pa uiua 5 19J9qI Salsas Sa 44u7 EN L x NEN 8 qo 926047 mme B qs emo i duio22D e5013 M i X 96049 uibuooud e Nod 491d s349 sno sdiq Sep UO JODOAOIA Oj subs senbipui suoijijedo se jeuuojed ze nod snoa S 96049 Jessibq no IND snjd Jessnod zeA ep snoa enb je jUsWWOSIIINS sod zessnod eu sno enb pubis diq ujue IG sgua juos suouiedei se sapno onbsnl Jio p e noiseA O eJjuo5 jueuJeuue esseJd INSLEJUl sop JOA JepJo E Jse eoupbunpue p epoui e SUDp s92 2Jexe se SNO 2e D 9 9 0 dig s1014 no xnep enb snd ep uoio o oJd p SUDS SOQ Ue 9lsl se212Jexe sep epubuuuooe uouiedeJ O jeuJoJIed zeAnod sno enb inod 6049 un jisiou XNDUIWOPD SOA 481Jruo 1nod spow je ISIN J2NVUnIaNi3 d IGOW SJS o eJnoj juopued JID P B NDISEA O eJjuoo jueuleuus esseJd ise j nb nod jneuejur sop eJjo zepibc equiol p 1eDuoup sind je suoiijedei z g ep 9 bjoj eun nod squid w w 1949 7 USWEDUSWWOD ep uoyisod n Q euinojeJ sind je os no eiro norpuedied pse ejjenbsnl ejojp equiol oj 1979 7 os 9j ins jesodeJ oj 49 eiroup equuol ejnb je os e jns jod perd e
24. unou OJ JBLOA p UJO 91 3 JAW ep SHIN ep PODS Jeuui wdoe 9 HNODA espouy udoo e Je nod np auod Dj 4 JNO NO eJIno p ep SULWOY jeuneleg udoo l IMJ soouj WOOE 6 enboo p p 44n90 Z I9 suo2o jeunelep jad ubQQ 7 ejduox3 JeDuoui nod seineu SOA JEWWOBOId je SOUDAD p esiuoDJo p je oss3 INO xc Buoy SeAI eJip buio se2 sas ep JeApss3 soJe 8dJOO 9 eJinpoJ p JepiD DA uibs JeDubul DEAD seuiquioo Jejeulopqy p sesioJexe S NIVS 3339NVW ANOd S1I3SNOOD OND ejioJp Squiol eun DEAD uissbq 9 jeuipur 89104 ep epow III JUDYONOY xNOUSH je sepnoo se DEAD sjnoxory Je SEYOUNID e ubunpue p epow il suouiedeJ Q Sequin sep seipue sep e uounpue p epow i 9JsiJ1D OJd 97 34 24219 ep sjnoxon SOUDINOUS p epow lil UISSOQ 9 JUS Je SSYOUNID e ubJnpue p epow i 9199 ep seupunio e210J ep epow i 9JJU9A np J91J1uOJ 97 UISSOG ep Jeu pu 8010 ep epow X se pjuozuou sequuo sep xnoesio e ubunpue p epow li equiol eun p 1949 9 eoubunpue p epow asnod eun suos egDupi ue s99 91 X seo Jeuuojed seues 7 essipJD ep 1ne nJq 91 enbisAud jueueujoJjue eJjo 1949 9 Jnod JUDAINS seorJexe p eouenbes se Jesi XYVNIWOQWV S321223X3 Q JONINGIAS SOME EXERCISE SEQUENCES TO GET YOU STARTED EXERCISE SETS REPS LEVEL Beginner Strength Mode 1 Pelvic Tilt 1 2 15 20 2 4 2 Endurance Mode 2 Crunches with Pelvic Hold 2 12 15 3 5 3 Endurance Mode 5 Bicycle Kickouts 2 10 12 leg 3 6 Rest 40 seconds between sets Interm
25. uoo jejeulopqo W A OPOUDD orquinjo usuiug Aqpuing SAG uosx9u3 PEGS DI sionpoJg sseujj doy suedsns ue je eug S9212J9x9 p epinb Jo SUOIJ2nJSUI p enubw AIWO ABDOMETER Instruction Manual amp Exercise Guide ABDOMINAL STRENGTH TESTING amp EXERCISE DEVICE Patent Pending Karp Fitness Products Ltd 9534 Erickson Drive Burnaby British Columbia Canada V3 1M9 www abdometer com TABLE OF CONTENTS Page 2 Display Screen Page 3 Set up Page 4 Test mode Page 5 Endurance Mode Page lO Strength Mode Page 12 Excercise Sequences Page 13 Troubleshooting INTRODUCTION The Abdometer is an abdominal strength testing and exercise device designed to strengthen and balance your core When you turn the device on it inflates according to your body type It targets your entire abdominal area with emphasis on your lower abdominal muscles the area right below your belly button There are many abdominal exercises If you pertorm them without using proper technique you may end up cheating by using the wrong muscle groups such as the hip tlexors The Abdometer works by monitoring your pelvic positioning during these exercises It ensures good technique because it lets you know when your pelvis is engaged As you begin to cheat the feedback device beeps reminding you to improve your technique T919uopqy 2840 se2I21exe
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27. yner 19jui sop uow Jassnod eAep el enb 3 UO SONY epow 9 196upyo nod uo129 o JepubDe jueuie nes DA Je eiqipno SUOIJ2O9J 8 D Jejno29 p ejqpojuoo eJie ze p sno io due aonb no sjo seJeiueJd se sexy 9210Jexo se zejnoexe sno puonb up129 p sod zepipDei eu SNOA is jne jreui s9 esuodey 4 gs9010Jaxe sey ejn2exe puonb upJ2e p 1epuoeu 410p al enb s U OI SONS uoijojisui p seinpeooJd se DEAD JeNUIJUCD je epidoy jusWedUSWWOD ep SPNA O supp eJ sn SWWOS eJnjue ep SUB 9140A 2e o euBi o ise e norse o ep espq oj enb jeunsso sdioo S1JOA ep uoijisod oj jeBupuo uibue Jawa esspd 89 DS IS IID eijuonb 91581105 0j e juoD sod DA eu uibue e bijiur uojo oJsur juopued uoijisod 84991109 0 supp sod seu SCIOD 8JIOA IG esuodey sop uow ep ID 1I duie1 inod jueuiossiJns Jio p sod adwod eu uiBue UOLISON P aa a H P a I SNOILSINO JOVNNVdIG
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