What toning programmes does the Abs5 feature?

The Slendertone Abs5 is pre-set to complete a specific number of sessions in some programmes before progressing to the next level.  As you progress from one programme to the next, the symbol will appear and the programme number will flash three times.

Some programmes must be manually selected and will run indefinitely unless manually changed
(programmes 7-10).

Select your required programme using the programme button.

You may change to a different programme at any time, but the intensity will return to zero and must be increased again.

All programmes except the Ab Crunch programmes have warm-up and warm down phases.

Programme	Duration (mins)	No. of Sessions	Maximum Intensity
1. Introduction	20	3	99
2. Intermediate	25	10	99
3. Advanced	30	20	99
4. Expert	30	20	99
5. Professional	30	20	120
6. Specialist	30	Indefinite	120
7. Sports Pro 1	35	Indefinite	130
8. Sports Pro 2	40	Indefinite	130
9. Ab Crunch 1	6	Indefinite	130
10. Ab Crunch 2	9	Indefinite	130

Ab Crunch Programmes 1 and 2 are designed for use with abdominal crunches, thus enhancing your workout: -

• Ab Crunch 1 targets the rectus abdominis, the muscle in the centre of your abdomen.
• Ab Crunch 2 targets your obliques, the muscles either side of your abdomen.

Ab Crunch Guidelines
When performing abdominal crunches:
(a) avoid neck strain by always keeping your hands at the sides of your head and not behind it;
(b) always use a soft flat surface, e.g. a gym mat;
(c) stop exercising immediately if you feel any pain.

Ab Crunches - Getting Started.
Wearing your belt, lie on your back.  Bend your knees to approx. 90°.  Position your hands either side of your head.  Your feet should be flat on the floor, shoulder width apart and your abdominal muscles fully relaxed.  Switch your controller on and increase the intensity.

Ab Crunch 1 - Instructions.
Ab Crunch 1 can be used in conjunction with a Beginner Crunch or a Standard Crunch. Those
unfamiliar with Ab Crunch exercises should start with a Beginner Crunch.  Progress to a Standard
Crunch when your abdominal strength has improved.

1(a) Beginner Crunch:
When the stimulation starts, gently press your lower back into the floor and contract your abdominal muscles as hard as is comfortable.  Do not raise your head off the floor and keep your neck muscles as relaxed as possible.

1(b) Standard Crunch:
When the stimulation starts, slowly curl your shoulders forward, making sure that your lower back stays on the floor. Ensure you do not jerk your head forward. When raising your head, avoid neck strain by keeping a space approximately the size of your fist between your neck and chest.
2. Hold each contraction for three seconds, then return to the starting position and relax fully.  The stimulation will stop.
3. After a three second relaxation period, the stimulation starts again. Repeat step 1(a) or 1(b) and step 2 depending on the type of crunch you are doing.

Ab Crunch 2 - Instructions.
Do not attempt this programme until you have progressed to a Standard Crunch using the Ab Crunch 1 programme.

1. Side Crunch:
   When the stimulation starts, slowly curl one shoulder upwards and towards the midline / centre of your body. Your shoulder should finish 8-10cm (3-4 inches) from the ground. Keep your lower back on the floor.  Important: Curl your right shoulder upwards and inwards when the stimulation is on the left side of your abdomen. Curl your left shoulder upwards and inwards when the stimulation is on the right side of your abdomen. Always keep your lower back on the floor and never twist your upper body excessively.
2. Hold each contraction for two seconds, then return to the starting position and relax fully –
   the stimulation will stop.
3. After a two second relaxation period, the stimulation will start again. Repeat steps 1&2.