Locate the resistance-level area near the knee pad and set it to one of the four settings. Level one provides the least resistance and should be used by beginners. Level four provides the most resistance and can be used by those with higher fitness levels.
Place the Torso Track flat on the floor. Make sure that there are no objects within 4 feet of the front and rear of the device.
Kneel down on the black knee cushion at the rear of the machine.
Place one hand on each of the handle bars along the machine's sides.
Push both of the handlebars forward very slowly until they stop at the top of the track. The body should be supported by the arms and knees. Do not lay down on the Torso Track.
Contract the stomach muscles and pull the handle bars back, thus raising the body back into a kneeling position.
Repeat the forward and back movement 10 times or as many times as possible. Once fitness levels improve, work up to three sets of 10 repetitions each.