Manual Thane TOTAL FLEX Ab Developer (page 10 of 15) (English)

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ab DeVELOPER

USER GUIDEUSER GUIDE

NOTES

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USER GUIDE

TABLE OF CONTENTS

I. User Manual

Introduction ........................................................................................................................................................................................2

Safety Warnings .......................................................................................................................................................................3 - 4

Parts ......................................................................................................................................................................................................5

Exploded View .......................................................................................................................................................................... 5

Parts List ............................................................................................................................................................................ 6 - 7

Main Components ........................................................................................................................................................................... 8

Assembly Instructions .........................................................................................................................................................9 - 13

Step 1 – Connect Front Foot Tube to Rail Assembly ...........................................................................................9

Step 2 – Engage Inner (Back) Leg with Leg Brackets ..................................................................................... 10

Step 3 – Lift and Turn Seat onto Legs (Outer and Inner Legs) ................................................................... 10

Step 4 – Fit Roller Tubes and Foam Rollers................................................................................................11 - 12

Step 5 – Fit Positioning Bracket .......................................................................................................................12 - 13

Storage & Moving........................................................................................................................................................................ 14

Care & Maintenance ............................................................................................................................................................... 14

Replacing Cable Resistance Bands ..........................................................................................................................15 - 18

II. Exercise Guide

Workout Exercises ....................................................................................................................................................................... 19

Leg Pull with Crunch ........................................................................................................................................................ 19

Oblique Leg Pull .................................................................................................................................................................. 20

Oblique Crunch ................................................................................................................................................................... 20

Straight Arm Pull Down .................................................................................................................................................. 21

Reverse Crunch (Incline) ................................................................................................................................................ 21

Back Extension .................................................................................................................................................................... 22

Inverted Plank ...................................................................................................................................................................... 22

Front Raise & Leg Pull Combo .................................................................................................................................... 23

Side Raise & Leg Pull Combo ....................................................................................................................................... 23

Rowing & Leg Pull Combo .............................................................................................................................................. 24

INTRODUCTION

Please Note: The Ab Developer is designed to be used in conjunction with the Total Flex* exercise machine.

Congratulations on the purchase of your Ab Developer exercise attachment to your Total Flex exercise

machine. You have taken an important step towards achieving a trim, fit and healthy body. Just a few

minutes a day is all it takes to start enjoying the benefits of exercising with your Ab Developer exercise

attachment.

Working out with the Ab Developer exercise attachment is comfortable and easy. You’ll effectively train

a wide range of muscle groups in your lower body and core area – even your upper body muscles. With

regular exercise you can reduce your body fat, improve muscle tone, develop endurance, increase energy

and reduce stress – certainly a worthwhile investment in time and money!

With regular use of the Ab Developer exercise attachment and with minimal time commitment, you’ll soon

see improvements in the way you look and feel to achieve the results you’ve always wanted.

*Total Flex is a trademark of Thane International, Inc., registered in the U.S. and other jurisdictions.

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USER GUIDE

SAFETY WARNINGS

1. This product has been tested in accordance with the requirements of EN 957-1, class H – home use

only. THE MAXIMUM WEIGHT CAPACITY OF THE Ab Developer attachment is 136.4 KG/300 LBS.

Persons whose body weight exceeds this limit should NOT use this machine.

2. Carefully inspect the equipment prior to EVERY use. Never use the device if it is not functioning

correctly, or if it is damaged.

3. Use this device EXCLUSIVELY for the purpose intended and described in this User’s Guide. Do not alter

the equipment and only use those accessories which have been recommended by the manufacturer.

4. Ensure that at least 10-13 feet (2-3 meters) of free space is available surrounding the entire unit. It

is important that pets, furniture and other objects are kept away from the equipment during use.

5. THIS EQUIPMENT IS NOT SUITABLE FOR CHILDREN. In order to avoid injuries, keep this and all other

fitness equipment out of the reach of children.

6. Handicapped or disabled persons should not use the Ab Developer attachment without the presence

of a qualified health professional or physician.

7. Position the Ab Developer attachment on a firm, clear, level surface. To protect and avoid damage to

flooring, the unit should not be pushed across delicate floor coverings (laminate, parquet, carpet, etc.).

8. Wear appropriate clothing during training sessions. Training apparel should be comfortable and light,

allowing freedom of movement. Wear comfortable training shoes which provide good support and

have non-slip soles, such as running shoes or trainers.

9. Always warm up and stretch before each training session.

10. If you feel faint or experience dizziness, nausea, shortness of breath, chest pain, irregular heartbeat, or

any other abnormal symptoms, STOP the workout at once and CONSULT A PHYSICIAN IMMEDIATELY.

11. Check all screws and bolts before each workout and tighten if loose.

12. Always choose the proper intensity level that best suits your physical strength and flexibility. Know your

limits and train within them. Always use common sense when exercising.

13. Begin slowly and get used to the unique movement of the Ab Developer attachment prior to

starting your routine.

14. To avoid serious injury, never place any part of your body between or near any moving parts.

15. DO NOT use any accessories not recommended by the manufacturer. Understand correct use of

this machine.

16. Please read this User’s Guide and/or watch the instructional DVD prior to using your Ab Developer

attachment to understand the correct use of the equipment.

17. Refer to all of the included assembly guidelines to make certain your unit is properly assembled,

and to remind yourself of all maintenance guidelines.

18. Do not place your hands or fingers underneath the unit while it is being used.

Keep children away from the unit during use.

19. If you have long hair please tie it up to avoid getting caught in certain parts of the equipment.

20. Do not place the unit in direct sunlight, as heat can degrade the non-steel materials on the unit.

SAFETY WARNINGS

IMPORTANT MEDICAL WARNING

SAVE THESE INSTRUCTIONS

FOR HOUSEHOLD USE ONLY

Carefully review the User’s Guide and consult your physician before using this product or perform-

ing the exercises presented herein. The instructions and advice presented in this User’s Guide

are in no way intended to be a substitute for medical counseling. Not all exercises are suitable for

everyone and any user of this product assumes the risk of injury resulting from performing the

exercises shown. If at any time you feel you are exercising beyond your current fitness level or you

feel uncomfortable, you should discontinue exercise immediately. Your physician should help you

ascertain your target heart rate, as determined by your age and physical fitness. Certain training

programs and types of exercise equipment may not be suitable for everyone. This is particularly

important for those individuals over 35, pregnant women and individuals with existing health

problems or problems with balance. If you take medication which affects your heart rate, you must

seek medical advice from your doctor before starting your exercise program with this machine.

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USER GUIDE

5 6

PARTS

EXPLODED VIEW

PARTS

PARTS LIST

ITEM NO. DESCRIPTION SPEC. QUANTITY

69 Connector End Cap To Assemble With 53.5*23.5*1.5 Tube, Black 1

95 Seat Connector Assembly 1

96 Rail Hinge Assembly 1

97 Hex Screw M10*70, Zinc Coat 1

98 Spring Washer φ10, Zinc Coat 1

99 Acorn Nut M10, Zinc Coat 1

100 Rail Cover Black 1

101 Hex Nut M5, Zinc Coat 2

102 Stopper Black 2

103 Rail Assembly 1

104 Resistance Band Assembly Black φ8.0 1

105 Resistance Band Assembly Red φ8.6 1

106 Resistance Band Assembly Grey φ7.0 1

107 Acorn Nut M8, Zinc Coat 2

108 Pulley Axel Q235, Zinc Coat 1

109 Pulley Wheel Black 3

110 Pulley Holder Black 1

111 Foot Tube End Cap Black 2

112 Front Foot Pipe 1

113 Hex Screw M6*45, Zinc Coat 2

114 Cross Screw M4.0*10, Zinc Coat 4

115 Rubber Black 1

116 Stop Collar Black 1

117 Positioning Bracket Assembly 1

118 Foam Roller End Cap Red 4

119 Short Foam Roller Black 2

120 Long Foam Roller Black 2

121 Short Foam Roller Pipe 1

122 Long Foam Roller Pipe 1

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USER GUIDE

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7 8

PARTS

PARTS LIST

ITEM NO. DESCRIPTION SPEC. QUANTITY

123 Hex Screw M5*10, Zinc Coat 4

124 Pu Roller Wheel Assembly 4

125 Bumper Black 1

126 Cross Screw M4*8, Zinc Coat 2

127 Right Carriage Cover Black 1

128 Left Carriage Cover Black 1

129 Sliding Frame Assembly 1

130 Cross Tapping Screw ST4.2*13, Zinc Coat 1

131 Pan Head Screw M5*18, Zinc Coat 2

132 Button Head Screw M6*12, Zinc Coat 4

133 Cross Tapping Screw ST2.9*8, Zinc Coat 2

134 Allen Wrench 4#, Zinc Coat 1

MAIN COMPONENTS

Front Foot Pipe (112)

Rail Assembly (103)

Short Foam Roller with Short Foam Roller Pipe x 2 (119, 121)

Long Foam Roller with Long Foam Roller Pipe x 2 (120, 122)

Foam Roller End Caps x 4 (118)

Resistance Band Assembly (with Oval Ring) (104,105,106)

Positioning Bracket (117)

Seat Connector (95)

Carriage with Hooks (129)

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USER GUIDE

Important: Please carefully read the assembly instructions below before assembling the Ab Developer

attachment.

1. Lay the Ab Developer box flat on its side, carefully open one side of the box and slowly slide the Ab

Developer unit out. If the Seat Assembly (with Rail assembly over it) is not facing upwards, carefully

turn the pre-assembled Ab Developer unit over, with the Seat Assembly facing upwards.

2. Carefully remove the packaging material. Check that all parts are included before beginning

assembly (see FIG. 1).

STEP 1

Connect Front Foot Tube to Rail Assembly.

1. Align the holes in the Front Foot Pipe with the two holes in the Rail Assembly (see FIG 2a).

Important: Two of the holes on one side of the Front Foot Pipe are sunken; the other two on the

op posite side are not. Place the Front Foot Pipe side with the holes that are not sunken against the

Rail Assembly for fastening.

2. Insert the two Allen Bolts using the supplied Allen Wrench and securely tighten the Front Foot Pipe

into the Rail Assembly (see FIG 2b).

STEP 2

Fit Roller Pipes & Foam Rollers.

Fitting the Short Foam Roller Pipe & Foam Rollers

1. Insert the short Foam Roller Pipe through the bottom hole of the Carriage Assembly (the hole closest

to the Foot Pipe) (see FIG. 3).

2. Slide the two small Foam Rollers over the Pipe ends (see FIG. 4).

Fitting the Long Foam Roller Pipe & Foam Rollers

1. Insert the long Foam Roller Pipe through the top hole of the Carriage Assembly (the hole closest to

the Seat) (see FIG. 5).

2. Slide the two long Foam Rollers over the Pipe ends (see FIG. 6).

Important: When fitting the Foam Rollers, ensure that the Long Foam Rollers are closest to the Seat.

ASSEMBLY INSTRUCTIONS

FIG. 1

ASSEMBLY INSTRUCTIONS

9 10

3. To assemble the Ab Developer, the

following parts must be assembled as

shown in steps 1-5 below:

Front Foot Pipe (112)

Rail Assembly (103)

Short Foam Roller Pipe x 2 (121)

Short Foam Roller x 2 (119)

Long Foam Roller Pipe x 2 (122)

Long Foam Roller x 2 (120)

Foam Roller End Caps x 4 (118)

Resistance Band Assembly (with

Oval Ring) (104,105,106)

Positioning Bracket (117) (if required)

FIG. 2a

112

113

FIG. 2b

103

129

FIG. 3

FIG. 5 FIG. 6

FIG. 4

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USER GUIDE

FIG. 13 FIG. 14

Positioning Bracket

Inserting the End Caps

Insert the four End Caps into the Long and

Short Foam Roller Tube Pipe

(see FIG. 7).

STEP 3

Connect one or more of the Resistance Bands by hooking

the oval rings over the hooks on the Carriage (see FIG. 8).

STEP 4

Connecting the Ab Developer attachment

to the Total Flex exercise machine

(see FIG 9.)

Before connecting the Ab Developer to the Total Flex,

ensure the Receptor Tube Assembly is attached to

the underside of the Power Pod Seat (see D—Leg

Extender Assembly on page 4 of the Total Flex

User’s Guide).

Important: When attaching or detaching the Ab Developer to the Total Flex, ensure that at least one

Resistance Band is connected to a Hook on the Carriage.

Important: Before connecting the Ab Developer to the Total Flex, adjust the Seat (with Receptor

Assembly) to setting 2 —this is the only settings that must be used with the Ab Developer.

ASSEMBLY INSTRUCTIONS

Attach the Ab Developer attachment to

the Total Flex exercise machine by pulling

the Lock Pin on the underside of the Power

Pod Seat and insert the Seat Connector

(95) into the Receptor Tube (see FIG 10).

Check that the Lock Pin engages fully when

released (see FIG. 3b).

When exercising, adjust the seat of the Total

Flex to following setting: 2 & D.

STEP 5

Fit the Positioning Bracket. (if required)

Depending on your height, you may have to fit the Positioning

Bracket to reposition the Carriage Assembly (holding the

Foam Rollers) closer to the Seat.

To check whether or not you must fit the Positioning

Bracket, sit on the Seat, facing towards the Foam Rollers

and extend your legs forwards.

If you can hook your heels

comfortably over the Long Foam Roller, use of the Positioning

Bracket is not required.

(see FIG. 11)

If you are unable to hook your heels over the Long

Foam Roller as illustrated, use of the Positioning

Bracket is required (see FIG 12) and proceed as

follows:.

Disengage the Cable Resistance Bands before placing the

Positioning Bracket (see FIG. 13 & 14) below.

ASSEMBLY INSTRUCTIONS

11 12

FIG. 5

FIG. 9

FIG. 7

FIG. 12

FIG. 11

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USER GUIDE

FIG. 17 FIG. 18

FIG. 19

FIG. 15 FIG. 16

2. Once the Resistance Bands are disengaged, move the Carriage Assembly away from the Rail Pipe

(see FIG. 18) and place the curved section of the Positioning Bracket over the Rail Pipe (see FIG. 19).

The other end of the Positioning Bracket must rest against the Carriage Assembly Bumper. This way,

the Carriage (with Foam Rollers) is moved closer to the Seat, enabling you to hook your heels over the

Long Foam Rollers.

3. After fitting of the Positioning Bracket, engage one or more of the Cable Resistance Bands (see FIG. 17 & 18).

Note: The Resistance Bands must be pulled over the Positioning Bracket.

Important: When performing Exercise 1 (see Exercise 1 in the Exercise Guide of this Manual), the

positioning Bracket must be properly adjusted to the height of the user.

4. Assembly of the unit is complete (see FIG. 19).

ASSEMBLY INSTRUCTIONS

Resistance Bands

There are 3 Resistance Bands varying

in color. By hooking one or more of the

Resistance Bands to the Hook(s) on the

carriage, different levels of resistance

can be obtained, depending on your

comfort level or desired results.

Grey – Low Resistance

Black – Medium Resistance

Red – High Resistance

CARE AND MAINTENANCE

• Beforeeachuse,inspectyourAbDeveloperattachmentandcheck

for any loose parts that may need to be tightened due to wear and tear.

•Aftereachuse,keepyourAbDeveloperattachmentclean–wipe

sweat, dust and other dirt off the Rail and Seat Assembly with a soft,

clean cloth.

•IfanyofthePulleysshouldsqueak,useasilicon-basedlubricanttospray

between the Pulleys onto the Pulley Shaft [see fig. A].

Note: Do not spray directly onto the Pulley

•TheinsideoftheRailAssemblywillneedcleaningperiodically,so

with a clean cloth, dampened with a silicone liquid, clean and lubricate

the insides of the Rail [see Fig. B]. Wipe away any excess lubrication.

•TheRollerAssemblies(i.e.theCarriageWheels)alsowillrequire

cleaning from time to time. To do so, disengage the Resistance

Bands from the Carriage Hooks. Slightly dampen a clean, soft cloth with

a silicon lubricant and press against one of the Wheels. Then move the

Carriage up and down the Rail (while pressing the cloth against the

Wheel) [see Fig. C]. Repeat for the remaining three Wheels.

STORAGE & MOVING

For storing ﬂat on the ﬂoor underneath

a bed:

To replace a worn or damaged Cable Resistance Band,

proceed as follows:

Fold the Legs and lay the Ab Developer unit on the

floor with the Rail folded over the Seat [see Fig. 1].

Use the Allen Wrench to unscrew the 4 Button Head

Screws connecting the Rail Assembly to the Hinge

Bracket [see Fig. 2].

FIG. A

FIG. B

FIG. C

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USER GUIDE

FIG. 15 FIG. 16

FIG. 6 FIG. 7 FIG. 8

FIG. 9 FIG. 11

Using two no. 13 wrenches (not provided), unscrew the Acorn Nut on one side of the Pulley Axle.

(see Fig. 9). Remove the Axle by pulling it sideways [see Fig. 10 & 11].

Pull the damaged and/or worn Resistance Band(s) out from underneath the Carriage [see Fig. 12].

Fitting New Resistance Band(s)

Fit a new Resistance Band by pushing it underneath the Rail Tube, then underneath the Carriage

Assembly [see Fig. 13 & 14].

Important: Do not hook the Resistance Bands to the Rail Hooks

Removing a Damaged or Worn Resistance Band

To replace a worn or damaged Resistance Band, proceed as follows:

Fold the Legs and lay the unit on the floor with the Rail folded over the Seat [see Fig. 1]. Use the Allen

Wrench to unscrew the 4 Button Head Screws connecting the Rail Assembly to the Rail Hinge [see Fig. 2]..

Separate the Rail Assembly from the machine [see Fig. 3], unscrew the Rail Cover and slide out [see Fig. 4 & 5].

Turn the Rail Assembly over with the Foam Rollers facing up [see Fig. 6], unhook the Resistance Bands

from the Rail hooks [see Fig. 7] and unhook the Resistance Bands from the Carriage Hooks [see Fig. 8].

REPLACING RESISTANCE BANDS

FIG. 12

FIG. 10

REPLACING RESISTANCE BANDS

FIG. 3 FIG. 4 FIG. 5

15 16

FIG. 1

FIG. 2

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USER GUIDE

Exercise Notes

The Ab Developer exercises can be done following any one of the Total Flex exercises. Alternatively, the Ab

Developer exercises can be used as a stand-alone workout.

If the Ab Developer exercises are performed as a stand-alone workout, start and end your workout with a

warm up as shown on the Total Flex Exercise Chart.

Exercise Program

The Program consists of 3 groups of Exercises: Warm Up, Workout & Cool Down. Do not skip any stage.

Warm Up & Cool Down: See Total Flex Exercise Chart

Workout: The exercises can be performed in the sequence as indicated below.

Note: After performing exercise 7, chose either one of exercises 8, 9 or 10 and vary the choice during

subsequent workout sessions.

The exercises below can be performed by both males and females. Each exercise is accompanied by a

brief description of how to perform the exercise with two accompanying pictures:

A: The start of the exercise

B: The midpoint of the exercise

By returning to the starting position (A), one repetition (rep) of the exercise will be completed. Repeat each

exercise for 10—20 reps. The major muscle group(s) exercised are listed for each exercise.

Targets Outer Abdominals

1. LEG PULL WITH CRUNCH

WORKOUT EXERCISES

3. OBLIQUE CRUNCH

2. OBLIQUE LEG PULL

Engage resistance. Sit slightly

sideways on the Seat so that you

are able to lift the Rail to a vertical

position. Then shift fully sideways

holding the Rail with the hand clos-

est to the Rail gripping the Short

Foam Roller from behind with palm

facing towards you and the other

hand gripping the Long Foam Roller

with the palm facing away from you.

Sit upright.

Contract the abdominal muscles

while pulling the Rollers down-

wards. Slowly return to starting

position. Repeat the required

number of reps. Repeat by sitting

on the other side of the Seat.

Muscles:

Obliques,

TVA

WORKOUT EXERCISES

Engage resistance. Sit on the

Seat and grip the sides. Place

heels over the Long Foam Roller.

Lean back slightly.

Flex the legs and pull the Rollers up

towards the Seat, while moving your

upper body towards your knees.

Slowly return to starting position.

Repeat the required number of reps.

Muscles:

Abdominals,

Hamstrings,

TVA

Muscles:

Abdominals,

Hamstrings,

TVA

A B

Engage resistance. Sit on the Seat

and grip one front corner with one

hand and the opposite back corner

with the other hand, causing the

upper body to be positioned at an

angle. Place heels over the Long

Foam Roller.

Flex the legs and pull the Rollers

up towards the Seat. Slowly return

to starting position. Repeat by

twisting the body in the opposite

direction and holding the opposite

corners of the Seat.

Muscles:

Abdominals,

Hamstrings,

TVA

A B

19 20

WARNING:

Make sure to keep the

Rail Assembly steady,

when in use for this

exercise, to avoid any

injury to the head or

body. Less resistance

will allow you to have

more control. Once you

have gained full control

of the Rail Assembly

position and Carriage

Assembly movement,

you can then increase

the resistance to the

level you are comfort-

able with.

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Thane TOTAL FLEX Ab Developer Manual

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