To perform the Ab Crunch exercise, first adjust the seat height by releasing the pull pin. When seated, the exercise pad should rest against your chest at mid-chest with your feet positioned on the lower footrests. Located to your right is the ROM(Range Of Motion) Adjustment for the exercise arm. Set the exercise arm by releasing the pull pin and positioning it in one of the 3 Ab Crunch positions. The adjustments are numbered from 1 – 3 with 1 being the farthest the arm can be positioned for maximum travel.

Select the desired weight. In a smooth, controlled motion, bending at the waist while exhaling, push your upper torso forward against the padded arm lowering your torso towards your knees. Hold for a moment, then slowly return to the start position to complete a rep. Repeat this movement for the desired number of reps.

For additional stability you may grasp the handles located on either side of the seat or the front of the seat itself.

To perform the Low Back Extensionexercise, first adjust the seat height by releasing the pull pin. When seated, the exercise pad should rest against your back at the shoulder blades with your feet positioned on the upper foot posts. Located to your right is the ROM(Range Of Motion) Adjustment for the exercise arm. Set the exercise arm by releasing the pull pin and positioning it in one of the 3 Low-Back positions. The adjustments are numbered from 1 – 3 with 1 being the farthest the arm can be positioned for maximum travel.

Select the desired weight. Start with your torso leaning forward and your hands grasping the stabilizing handles on either side of the seat. In a smooth, controlled motion, push your upper torso backward against the padded arm while exhaling until your torso reaches an upright position. Hold for a moment, then slowly return to the start position to complete a rep. Repeat this movement for the desired number of reps.