How do I use my Ab Pavelizer

Open a door and slide the device underneath. You may want to place a towel between the door and your Ab Pavelizer™ to protect the former from being damaged by the industrial steel machine. No cheap imported plastic here, Comrade! There is enough metal in an Ab Pavelizer™ to forge an RPK, or a Kalashnikov machine gun!

Shut the door—and make sure that no one tries to open it! Lie on the floor, the way you used to for crunches, and place your calves atop the roller pads. Do not wear pants made of slippery fabric like nylon or your calves will slide off the roller pads (Fig. 8). Ybu may also end up dragging your butt toward the machine.

Your knees should be at the ninety-degree angle—square at the corner —and the pads should hit you about half way between your ankles and your knees. Adjust them accordingly.

Ab Pavelizer™ situps are difficult and your best bet is to start by doing 'negatives', or only the lowering half of the drill. Sit upright with your knees at a ninety-degree angle, your calves touching the pads, and your feet flat on the floor (Fig. 9).

Keep your arms nearly straight and your hands on the floor by your sides. Take a normal breath, squeeze your butt as hard as you can, and slowly lower yourself to the ground WHILE MAINTAINING THE TENSION IN THE GLUTES, keeping your feet down and exerting pressure against the roller pads—as if you are pawing the ground. Initially you may have trouble keeping your feet down. It will pass.

Descend slowly, especially during the last couple of inches above the ground. You will only be able to do so if your keep your glutes tight! Take three to four seconds to get all the way down. Keep your chin tucked in until your shoulders touch the floor. Stay tight until your head reaches the floor.

In the beginning it is a good idea to hold on to the bungee cord for extra assistance; Ab Pavelizer™ situps are a lot more challenging than they look! We have installed a bungee cord rather than some solid object to hold on to because a rubber band gives you immediate feedback on the amount of help you are getting. The more assistance you need, the closer to the device you should grab the cords. Hold your breath when you are in motion—unless your doctor told you otherwise (Fig. 10). In this and other drills where holding the breath is recommended, it is OK to take a mini breath of air here and there as long as it is barely noticeable and the abs stay tight.

O nce you have reached the bottom, rest your head on the floor and totally relax for a few seconds. Get up in any comfortable manner that is not hard on your body, for example rolling off to the side or helping with your arms. Do three to five sets of three to five reps with three to five minutes of rest in between. 3-5, it's easy to remember!

You can Pavelize your abs daily, but you will also get good results from every other day training. Once you can easily do 5x5 (five sets of five reps), bend your elbows and hold your fists by your face like a boxer. The next stage is holding your arms straight over your head. Once this stage is mastered, it is time to do the full drill, down and up!

After the first negative, relax, then take a normal breath, squeeze your glutes, and SLOWLY get up while keeping your glutes flexed and your feet flat. Once you have reached the upright position, exhale and relax. Feel free to rest for a couple of seconds, then inhale and perform the negative as described earlier.

It should take you three to four seconds to get up. It is not just a safety measure. You cannot have a high level of muscular tension if you move fast; therefore you will not gain much strength or muscle tone. It is much better to move slowly through the full range of the exercise with the humbling assistance of the bungee cord than to mindlessly knock off quick reps!

As before, start with the easiest version of the Ab Pavelizer™ situp, with your arms by your sides, and even holding on to the bungee cord, eventually work up to the 'boxer' position, and then the arms overhead position. One option is to lower yourself in a more challenging position than the one you used for getting up.

If even the most challenging position becomes easy, hold a light barbell plate or something like a soup can in your straight arms. Even if you are a stud, don't scoff at the soup can; it may take you a long time to work up to it!

Fig. 12 - With raised hands

After achieving perfect form, you can try these variations.

No hands, raised hands, left and right lateral emphasis and adding weight to the chest!

But don't forget to keep perfect form or all is lost!

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