To do a basic crunch, lie on the AbWorks and place your feet on the rollers or on the floor. Hold onto the handles, and using your abdominal muscles, raise your entire upper torso from your shoulders to your back from the floor. Squeeze your abdominal muscles and hold for two seconds and return.
You can work your obliques with two positions. The first position is to place one of your hands on the other forearm and turn your head in that direction. Grasp the handle with the free hand and keep your feet in the rollers. Bring your torso off the floor and contract your abdominal muscles and hold for two seconds. Lower slowly. Work the other side by switching your head and hand to the other side. The second position for working obliques is to hold the handles with both hands, but allow both of your legs to fall to one side, keeping your back flat on the pad. Perform the crunch from this position.
To perform a reverse curl, you can either have both feet in the rollers, or one foot in the rollers and one on the frame or on the floor. Grasping the handles, pull your knees into your chest, bringing the roller pads in also. Hold for two seconds and slowly return to the floor. With both your feet in the rollers, you can also lift your upper torso and twist toward your knee, performing an oblique curl while bringing your knees into your chest. Another option is to keep one foot planted on the ground and the other in the rollers.
Changing the Resistance
To change the resistance, you can change the settings on the square tube at the end of the unit from low to high. The hole closest to the unit is the lowest. The roller pad assembly allows you to change the resistance in three levels. The bottom hole is the easiest and the top hole is the hardest. You can also move your head closer to the end of the pad to increase resistance or place your hands lower on the handles. Removing the height block that is located under the upper support will allow you to increase your range of motion.