📖 How to Use the Evanra Adjustable Ab Machine
1. Set Up Your Machine
Unfold the Frame: Place the Evanra Adjustable Ab Machine on a flat, stable surface like a yoga mat or carpet.
Check Stability: Ensure all locking pins and hinges are secure before beginning.
Adjust the Resistance:
For beginners: Start on the lowest resistance setting.
For advanced users: Increase the resistance by adjusting the tension band/lever according to your desired challenge.
2. Position Yourself Correctly
Sit Comfortably: Place your hips on the seat pad and your feet under the foot rollers.
Grip the Handles: Hold the foam-padded handles firmly for stability.
Engage Your Core: Keep your abs tight and spine in a neutral position before starting.
3. Perform the Movement
Starting Position: Lean back slowly until you feel your abs engage. Avoid collapsing your back — keep control.
Core Crunch: Using your abdominal muscles, pull yourself forward in a smooth, controlled motion.
Full Range of Motion:
For maximum results, extend back until your core is fully stretched.
Return forward until your abs are fully contracted.
Breathing: Exhale as you crunch forward, inhale as you lean back.
4. Adjust for Variety
Beginner Routine:
2–3 sets of 10–12 reps, resting 30–45 seconds between sets.
Intermediate Routine:
3–4 sets of 12–15 reps, increase resistance slightly.
Advanced Routine:
4–5 sets of 15–20 reps, with higher resistance and slower, controlled tempo.
Oblique Twist Variation: Rotate your torso slightly to the left or right during each crunch to target obliques.
5. After Your Workout
Cool Down: Stretch your core and back muscles to avoid stiffness.
Fold & Store: Release the folding mechanism and store your Evanra Ab Machine in a safe, dry location.
💡 Pro Tips for Best Results:
Keep movements slow and controlled — avoid using momentum.
Train 3–5 times per week for visible results within 4–6 weeks.
Pair with a healthy diet and cardio for faster ab definition.