Looking for a manual for a ab and back plus body by jake

You can use the Body by Jake Ab and Back Plus to target and tone your frontal abdominal muscles, waist and rear obliques and to strengthen the muscles in your lower back. The exerciser comes with torsion disks that allow you to vary the level of resistance. Use one disk if you're a beginner, two disks for an intermediate level workout and three disks for an advanced workout. There are only four exercises to do, known as the "Fit Four." With consistent workouts you'll begin to see results and feel stronger in your core.

Step 1

Align the arrow on the handle bar with the arrow marked "Ab" on the exerciser and place a disk in the hex shaft.

Step 2

Seat yourself comfortably and place both your feet under the ankle pads.

Step 3

Do the Abdominal Crunch. With your elbows at your side, grip the handles, curl your body forward in a controlled manner and then return to the starting position to complete one repetition. Contract your abdominal muscles when curling forward, making sure the movement comes from your abdominal muscles and not your arms. Do 15 to 30 repetitions.

Step 4

Do the Side Twist. Bend your legs, raise your feet and cross your ankles in the seated position. Hold the handle bars firmly and swing your lower body from the right side to the left, making sure you move using your oblique muscles. Your upper body should be kept as stable as possible. Movement from right to left completes one repetition. Do 15 to 30.

Step 5

Do the Oblique Crunch. Position your seat slightly to the left. Place your feet in the left ankle support pad. Put your knees together, grip the handles with both hands and curl forward slowly. Return to the starting position and repeat 15 to 30 times. Now angle your seat slightly to the right, place your feet under the right ankle support pad and repeat the exercises for your other side.

Step 6

Do the Back Extension. Remove the torsion disk and align the arrow on the handlebar with the arrow marked "Back" on the exerciser. Place a torsion disk back on the hex shaft. Sit comfortably in the seat with your hands gripping the handles and your feet under the ankle support pads. Ensuring your back is pressed against the upper pad, lean back slowly and then return to the starting position to complete one repetition. Repeat 15 to 30 times.

Step 7

Perform the exercises in the following order to complete one circuit: Abdominal Crunch, Side Twist, Oblique Crunch and Back Extension. Once you have completed one circuit, do another circuit from the beginning.

Step 8

Work out for 10 minutes at least three times a week. As you become stronger in your core and can comfortably complete 30 repetitions of each exercise, add another resistance disk.

Tips and Warnings

• Before you begin exercising, warm up and stretch for five to 10 minutes. To gain maximum benefits, don't rest between exercises.
  

• Ensure the torsion disks are placed correctly on the hex shaft; the slot on the torsion disk should be aligned with the round rod. Consult your health care provider before starting any exercise program to prevent the risk of injury.
  

Read more: http://www.livestrong.com/article/40450-use-body-jake-ab-back/#ixzz2GCOW86kL