Model No. 831.280781
USERÕS MANUAL
Important
Precautions
¥ Read all precautions and instruc-
tions in this manual before using
this equipment. Save this manual
for future reference.
¥ 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 while exercising,
stop immediately and begin cooling
down.
¥ Before you begin this or any exer-
cise program, consult your physi-
cian. This is especially important
for persons over the age of 35 or
persons with pre-existing health
problems. SEARS assumes no
responsibility for personal injury
or property damage sustained by
or through the use of this product.
SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179
Patent Pending
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How to Use the AB RESISTER
Suggested Stretches
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 stretchÑnever bounce.
The AB
RESISTER
offers a variety
of exercises
that shape your
upper abdomi-
nals, oblique
abdominals,
and lower
abdominals.
The pho-
Upper
Abdominals
Oblique
Abdominals
Lower
Abdominals
1. Hamstring Stretch
Extend one leg
and rest the
opposite foot
against it as
tographs in this manual show the correct form for each
exercise.
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 the springs (see ADJUSTING THE RESIS-
TANCE on page 7), or by changing the position of your
hands on the handle. The lower your hands are posi-
tioned, the more difficult the exercise will be.
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.
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
RESISTER to roll with you. 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 dehydra-
tion. If you feel faint, dizzy, or short of breath at any
time while exercising, stop immediately and begin
cooling down.
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.
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.
SEARS assumes no responsibility for personal
injury or property damage sustained by or
through the use of this product.
3
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Beginning Exercises
Intermediate Exercises
Be sure to stretch for a few minutes before you begin.
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.
1. Basic Crunch
This exercise
targets the
1
4. Raised-knee Crunch with Knees Held to Chest
upper abdom-
inals. Lie on
the exercise
mat and bend
your knees as
shown. Hold
the handle as
shown. Curl
up to about a
This exercise
focuses on
4
the upper
abdominals.
Lie on the
exercise mat
and bring
your knees
toward your
chest as
shown. Curl
45¡ angle, and then lower yourself to the starting posi-
tion. This completes one repetition. Perform 10 to 15
repetitions.
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.
2. Basic Crunch with Raised Feet
This exercise
2
focuses on the
lower abdom-
inals. This
This exercise can also be performed by resting your feet
on a chair.
exercise
5. Raised-knee Crunch with Knees Lifted to Chest
should be per-
formed in the
same way as
the Basic
This exercise
targets the
5a
Crunch, but
your feet
lower abdom-
inals. The
should be held about one inch off the floor during the
exercise. Complete 10 to 15 repetitions.
starting posi-
tion is shown
in photograph
5a. Curl up to
about a 45¡
3. Basic Oblique Crunch
This exercise
3
angle, bring-
ing your
knees toward
your chest at
the same
is for the
oblique
5b
abdominals.
Perform this
exercise in the
same way as
the Basic
Crunch, but
turn your
knees to the
time; then
return to the
starting posi-
tion. Perform
10 to 15 rep-
etitions.
side as shown. Complete 5 to 7 repetitions, change your
knees to the opposite side, and then perform another 5
to 7 repetitions.
4
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Intermediate ExercisesÐCont.
Advanced ExercisesÐCont.
6. Raised-knee Oblique Crunch
8. Advanced Raised-knee Crunch
This exercise
focuses on the
This exercise
focuses on the
6
8a
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 repeti-
tions.
lower abdom-
inals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
8a. Curl up to
about a 45¡
angle, bring-
ing your
8b
knees toward
your chest as
shown in pho-
tograph 8b;
then return to
the starting
position.
Advanced Exercises
Complete 10 to 15 repetitions.
The following exercises are designed to further improve
your strength, tone, and flexibility. Remember to stretch
for a few minutes before you begin.
9. Advanced Oblique Leg Crunch
This exercise
targets the
9a
7. ÒLÓ-Crunch
oblique
abdominals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
9a. Curl up to
about a 45¡
angle, bend-
ing your
This exercise
is for the
upper abdom-
inals.
Straighten
your legs and
raise them as
shown. Curl
up to about a
45¡ angle, and
then lower
7
9b
yourself to the
starting posi-
tion. Keep
your legs
raised
throughout
the exercise.
Complete 10 to 15 repetitions.
knees and
bringing them
to the side as
shown in pho-
tograph 9b;
then return to
the starting
position. Complete 10 to 15 repetitions, alternating sides
with each repetition.
5
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Expert Exercises
Expert ExercisesÐCont.
The expert exercises should be done only after you can
comfortably perform the advanced exercises.
12. Reverse Trunk
This exercise
focuses on
10. Bicycle Ab Crunch
12a
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 posi-
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-
10a
12b
10b
tion. Complete 10 to 15 repetitions, alternating sides
with each repetition.
tion. Complete 10 to 15 repetitions, alternating legs
with each repetition.
13. Scissors
This exercise
focuses on
13a
11. Jackknife
the upper and
lower abdom-
inals. 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 posi-
This exercise
targets the
lower abdom-
inals.
Straighten
11a
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 pho-
tograph 11b;
then return to
the starting
position.
13b
11b
tion. Complete 10 to 15 repetitions, alternately crossing
the right ankle above the left, and then the left ankle
above the right.
Complete 10
to 15 repeti-
tions.
6
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Adjusting the Resistance
Part List/Exploded Drawing
To vary the
intensity of
your exercise
on the AB
RESISTER,
the position of
the springs can
be adjusted.
Key No. Part No.
Qty.
Description
1
2
133134
131345
132780
121642
130657
133133
133132
131346
133350
126650
132724
132674
132839
132704
110632
132723
131348
132910
131417
1
1
1
4
2
1
1
1
2
2
2
2
4
4
4
1
1
1
2
Handle w/Foam Grip
Headrest
Frame
Round Inner Cap
Foam Pad
Right Resistance Spring
Left Resistance Spring
Exercise Mat
1 3/4Ó Screw
Rubber Foot
Side Frame
Frame Spacer
3 1/4Ó Screw
1/4Ó Barrel Nut
Button Spring Clip
Foam Grip
Training Videocassette
UserÕs Manual
Endcap
3
4
5
6
7
8
9
There are three
different posi-
tions. Press the button on one side of the frame as
shown above. Slide the spring forward or backward until
the button snaps into a different hole in the spring.
Adjust the position of the other spring in the same way.
Moving the springs towards the AB RESISTER decreas-
es the resistance. Make sure that the buttons are in
the same holes in both springs.
10
11
12
13
14
15
16
17
18
19
Storage and Maintenance
831.280781 R0896A
When you are not using the AB RESISTER, the handle
can be removed for more compact storage.
5
16
13
To remove the
handle, press
the buttons on
the handle and
slide the han-
dle out of the
side frames. Be
sure to pull
1
15
2
4
3
11
the handle
straight out or
it could bind.
12
4
7
10
11
4
14
15
6
19
9
17
The AB RESISTER can be wiped clean with a damp
cloth and mild, non-abrasive detergent. Do not use sol-
vents.
8
18
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if
committed
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Model No. PFMC20260
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USERÕS MANU
V
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ee of charge to you.
LINE:
per-
DELAOURLINE.
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T
HOT
hot line will pr
The trained technicians on our
tomer
ate assistanc
using this equipment. Save this manual for
e
O
e, frER HOT
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esponsibility for
CUST
1-800-999-3756
Mon.ÐFri., a.m.Ð6 p.m. MST
cise mat; it may be necessary to raise your
cising, stop imm disia
6
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back on the exer
physician.
oblems. ICON assumes no
ough the use of this pr
PENDING
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thr
st as you
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eath at any time while exer
ecautions and instructions in this manual befor
ence.
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Important
¥
e
Read all pr
futur
Prerfeercau
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t
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s
o
n
ke
s
ep the small of your short of br
or
c
i
s
e
p
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,
head on the headr
.
any exer
persons with pr
As you exer
slightly
¥
cise.
Keep your
exer
operty damage sustained by or
pr
¥
If you feel faint, dizz
e
t
y
he age of 35 or
¥
down.
you begin this or
Befor
sons over
personal injury or
¥
Note: Specifications are subject to change without notice.
7
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All replacement parts are available for immediate purchase or
special order when you visit your nearest SEARS Service Center. To
request service or to order parts by telephone, call the toll-free num-
bers listed at the left.
Model No. 831.280781
QUESTIONS?
When requesting help or service, or ordering parts, please be prepared
to provide the following information:
If you find that:
¥ The NAME OF THE PRODUCT (PROFORM¨ AB RESISTER)
¥ The MODEL NUMBER OF THE PRODUCT (831.280781)
¥ The PART NUMBER OF THE PART (see page 7 of this manual)
¥ The DESCRIPTION OF THE PART (see page 7 of this manual)
¥ you need help assembling or
operating the PROFORM¨ AB
RESISTER
¥ a part is missing
¥ or you need to schedule repair
service
call our toll-free HELPLINE
1-800-736-6879
MondayÐSaturday, 7 amÐ7 pm
Central Time (excluding holidays)
REPLACEMENT
PARTS
If parts become worn and need to
be replaced, call the following toll-
free number
1-800-FON-PART
(1-800-366-7278)
Full 90-day Warranty
For 90 days from the date of purchase, if failure occurs due to defect in material or workmanship in this
SEARS AB RESISTER EXERCISER, contact the nearest SEARS Service Center throughout the United
States and SEARS will repair or replace the AB RESISTER EXERCISER, free of charge.
This warranty does not apply when the AB RESISTER EXERCISER is used commercially or for rental pur-
poses.
This warranty gives you specific legal rights, and you may also have other rights which vary from state to
state.
SEARS, ROEBUCK AND CO., DEPT. 817WA, HOFFMAN ESTATES, IL 60179
Part No. 132910 F02763-C R0896A
Printed in CANADA © 1996 Sears, Roebuck and Co.
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