TA B L E OF CO NTENTS
I. INTRODUCTION & WELCOME 1
II. LET’S GET STARTED 2
III. FLEXIBILITY & WARM-UP 4
IV. BELLY BUDDY EXERCISES 7
V. 5-DAY ROTATIONAL PLAN 9
VI. BELLY BUDDY SUPPORT 10
a. Do N.O.T. Diet eating plan
c. Customer service
VII. ABOUT JOHN ABDO 11
VIIl. GUARANTEE & WARRANTY 12
C O N G R AT U L AT I O N S
Welcome to John Abdo’s Belly Buddy team brought to you by NexSport
LLC. The Belly Buddy system you now own was specifically designed to
assist you in becoming a leaner, healthier, happier and more successful
person in the fastest easiest way possible. With more than 35 years
experience in the health and fitness industry helping millions of people
around the world and earning Hall of Fame status, I have integrated
lifelong experiences of exercise, fat reduction and human performance
into the easy-to-follow Belly Buddy system.
Your Belly Buddy System is incredible. It’s built to last because of its compact
durable design. With its revolutionary Easy Resistance Factor™ the Belly
Buddy is up to 25 times less stressful on your muscles and joints compared
to conventional abdominal exercises, allowing you to stay consistent with
your Belly Buddy lifestyle. In addition to the revolutionary Belly Buddy,
you will have “structured” exercise sessions and, unlike anywhere else,
you’ll also have “play” sessions that allow you to just have fun, stay active
and always improve your body. Your Belly Buddy System provides you
with all the tools to keep you motivated and ever-improving.
I am proud to have this opportunity to assist you in realizing your goals
and personally congratulate you on making the commitment to becoming
a leaner, healthier person and for confiding in John Abdo’s Belly Buddy System.
Let’s get started!
VERIFY SHIPMENT CONTENTS
Your Belly Buddy was packaged containing the following items. If any
of these are missing from your shipment, please contact NexSport LLC
customer service immediately.
1. Belly Buddy 5. Do N.O.T. DietTM Success Guide
2. Handlebar 6. Meal Wheel
3. Power Plus* 7. Belly Buddy Carry Bag
4. DVD Workout Vol. 1 8. User Guide
* The Power Plus may already be pre-attached to the Belly Buddy
for your convenience.
L E T ’ S G E T S TA R T E D
Before you embark on the transformation of YOU, you must read, learn
and apply several guidelines to maximize and speed your results, and to
ensure safety. Here are a few rules to follow as you must always use your
wise judgment when performing any exercise or
consuming any nutritional or weight loss product.
Your Belly Buddy’s state-of-the-art design requires
no tools or assembly. Simply slide the Handlebar
onto your Belly Buddy until you hear it “snap” into
place and it is ready to use. Always re-check your
Belly Buddy prior to each use, and during long
sessions, to make certain the handlebar is securely
Built-in belly buttons inform you of proper muscle
contraction or range of motion, and pop out when
you have contracted (or flexed) muscles far enough
to merit a completed range of motion. Simply
squeeze Belly Buddy until the belly buttons fully
pop out to ensure you are exercising correctly.
Besides knowing when reps are completed, a
counter is provided to count the number of reps
completed. Read and record the totals displayed on
the counter, then re-set for subsequent workouts.
A Power Plus attachment is provided to
increase the resistance of your Belly Buddy. In
most cases, the factory has already attached
the Power Plus to your Belly Buddy for
added convenience. If you choose to remove
the Power Plus, simply insert thumb under
the top of the Power Plus and pull. To re-
insert, snap the Power Plus attachment back
U S I N G B E L LY B U D D Y
Use your Belly Buddy on any sitting or lying surface. Select a favorite
location including a chair, couch or even the edge of your bed. Choose
any seating surface you feel comfortable and secure in; each surface will
offer a different experience. Also note, when using your Belly Buddy some
advanced movements require you to recline your upper body and assume
a prone position.
The Belly Buddy allows you to decide where and how often you want to
target your upper and lower abdominals, obliques and hips, even your
legs. The Multi-Directional Training™ feature allows you to exercise all of
your midsection muscles, hips, legs and back with multiple positions that
are exclusive and unique to the patent-pending design. Belly Buddy is
easy to use and it’s so much fun. Just watch one of the DVD routines,
website workouts or crank up your music and get creative to perform your
own motions to target your muscles and always burn fat.
Like any great tool, the Belly Buddy comes with effective yet simple
exercises and workouts that are easy to learn and fun to do. Included is
Belly Buddy DVD Workout Volume 1 with three routines that work your
cardiovascular system and muscles in very powerful ways. The Abs In a
Hurry™, Core Aerobics™ and the No Excuses Workout™ routines are part
of the Belly Buddy System providing extra benefits with enormous fat
Also included is John Abdo’s Do N.O.T. Diet Success Guide, an integral part
of your Belly Buddy system, plus a handy Meal Wheel with basic nutritional
information. Always be wise in your selection and consumption of foods.
Your body must be fed nutritious foods to enable your metabolism to
burn fat and rebuild your muscles, nerves, bones and organs. You should
also supplement your Belly Buddy routines with activities such as walking,
biking, playing golf, other athletic games and taking aerobics classes.
Finally, to keep you motivated and ever-improving a wealth of customer
support is available at www.bellybuddy.tv. Your Belly Buddy online
community membership is free and includes streaming video, audio
seminars, blogs, message boards, information on new products and
special offers. For access, click the members-only area on the home page
then enter access code BBTV.
Keep in mind the Belly Buddy is an engineering breakthrough in anatomical
and fitness technology. This revolutionary system allows you to strengthen
and trim your entire waistline and strengthen your abdominals, obliques,
hips and legs like never before. In fact, at times you won’t even feel like you
are exercising. But don’t let the enjoyment fool you as the motive was to
produce a system easy enough to allow you to actually do it, do it again
and keep on doing it, accumulating results week after week!
F L E X I B I L I T Y & WA R M - U P
A flexibility or warm-up program is an important aspect of all fitness
and body development routines. Typically, warm-up routines comprise
various mobility movements to condition the body to move more freely
during activity. When you become more flexible you will realize better
performance in your sports and exercise routines as your muscles, bones
and joints improve their ability to perform.
Before using your Belly Buddy spend some time warming up to allow you
to become more flexible, enhance performance-ability, ensure safety and
speed post-workout recuperation. Also, determine your current fitness
status so you can start and then make progress at the appropriate level:
Beginner: beginners to exercise or those coming off a long layoff
Intermediate: those who are in average to good condition
Advanced: those who are in good to great condition
The Belly Buddy’s instructional sessions include both a warm-up and a
cool-down period and are designed to enable you to quickly, enjoyably
and safely reach your goals. Breathe slowly and rhythmically and be sure
not to hold your breath.
1. T O R S O T W I S T S
Place feet slightly wider than shoulder-width
apart. Fix eyes on an object in front of you. Hold
torso upright by lifting chest then lift both arms
bending them at the elbows. While keeping your
focal point, slowly pivot or twist your midsection as
far as you can to the right then, using smooth
motions, then rotate in the opposite direction as far to
the left as you can. Make smooth movements twisting
from side to side. Loosens up stiff muscles, tendons and
ligaments in the torso, abdominal region, the obliques,
back and the spinal column. Perform as long as
you like, 30 seconds minimum.
2. S I D E L E A N S
Place feet slightly wider than
shoulder-width apart. Fix eyes on
an object in front of you. Hold torso
upright by lifting chest then lean to your
right as far your flexibility will permit
keeping both feet firmly planted on the
floor for balance. Reach your farthest most
comfortable lean without any jerking motions
then do the same on the opposite side. Move
as smoothly as possible as you lean from side
to side. Loosens up stiff muscles, tendons and
ligaments to the obliques, mid-to-lower
back and spinal column, and the entire
abdominal region. Perform as long as you
like, 30 seconds minimum.
3. A R M C I R C L E S
Place feet slightly wider than
shoulder-width apart. Fix eyes on an
object in front of you. Hold torso upright by lifting
chest allowing both arms to freely hang to each side.
Slowly lift your arms in front of you keeping your
elbows rigid if possible, and make large circles with
both your arms. Perform 5-10 circles in one
direction then reverse directions and perform
5-10 more circles. Always perform this motion
slowly and smoothly. Increases the flexibility to
shoulders, chest, upper back, neck and arms.
4. S Q U A T S
Place feet slightly wider than shoulder-width apart.
Fix eyes on an object in front of you. Hold
chest upright to obtain an erect back posture
then bend slowly at the knees allowing your body to
lower downward. Squat down only as far as you feel
comfortable, or until your heels begin to rise above the
floor. Use arms for balance by moving them in front of you
if necessary. Squat down slowly and never bounce up.
Perform as many squats as you feel comfortable with;
5-10 is preferred. Develops body balance and control
while strengthening muscles of thighs, hips, hamstrings,
calves and ankles.
5. F O R W A R D L E A N
While seated on a bench or chair obtain a firm shoulder-width
foot stance on the floor. Lift chest so your back is upright
and your spine is erect then bend forward at the waist
to lean your chest forward and downward as far as
you feel comfortable. Hold the deepest, most
comfortable forward position for 3-5 seconds
before slowly returning to an upright position. Do
not bounce. Move slowly as this may make you a
little dizzy due to the lowering-then lifting of the
head. Perform 3-10 forward leans. Great for
conditioning the mid-to-lower back and spinal
column, the buttocks and hamstrings.
B E L LY B U D D Y
TA R G E T Z O N E S
The Belly Buddy works your entire abdominal
core anatomy. Upper, lower and oblique ab
muscles are strengthened and tightened. Arms,
back, hips and legs are also targeted.
B E L LY B U D D Y E X E R C I S E S
Here are a few of the basic motions you can perform with your Belly Buddy.
However, it is with “multi-directional” capabilities you will soon realize your
Belly Buddy is extremely versatile and always challenging. Please refer to
the enclosed DVD routines as well as the website for additional exercises,
technical instruction and safety information.
Using your Belly Buddy is as easy as 1-2-3, or L-F-T.
You simply lift, flex and twist.
KNEE RAISES - Lift
BEGINNER - 10 per leg
Works lower to middle abdominals, hip
INTERMEDIATE - 20 per leg
and pelvic flexion. Target isolation to ADVANCED - 20+
the lower abs, hips and upper thighs.
Sitting upright with the Belly Slowly lift your right leg Repeat on left side.
Buddy positioned on the top by contracting your lower
of your legs as shown, lean abdominal muscles, hips and
slightly rearward to recline thighs. When you see the
your upper body and torso. popper “pop” out hold knee
up for 2 seconds before
returning to starting position.
DYNAMIC AIR RESISTANCE TECHNOLOGY™
Enjoy resistance without heavy steel plates, barbells or cables; the air
chamber delivers pressurized resistance for dynamic tension & results
EASY RESISTANCE FACTOR™
Belly Buddy provides repetitive resistance without straining muscles,
tendons and joints, helping to prevent exercise burnout
MULTI DIRECTIONAL TECHNOLOGY™
Exclusive MDT Technology for combination motions that increase benefit
& reduce workout time
GOOD MORNINGS - Flex
Abdominal flexion: core development BEGINNER - 12 reps
INTERMEDIATE - 20 reps
to the upper and middle abdominals.
ADVANCED - 20+
Sitting upright with the Belly When 2 seconds are up,
Buddy positioned on your slowly return to the starting
lap as shown, contract your position and repeat. Never
upper and middle abdominal allow your arms to press
muscles to lower your chest the Belly Buddy downward
toward your knees. Squeeze or allow the weight of your
your abs until you hear or upper body to just compress
see the popper “pop” out the unit. Rather, you must
then pause for a count of 2 contract your muscles to gain
maintaining a flexion to your full benefit.
STREET BRAWL - Twist
Abdominal flexion: core development BEGINNER - 20 reps
INTERMEDIATE - 36 reps
to the obliques and middle abdominals.
ADVANCED - 36+
Sitting upright with the Belly Wait until you hear or see the Repeat the pivot toward
Buddy positioned on your lap popper “pop” out then start the right knee. Alternate
as shown, flex your upper and to twist or rotate your torso in twists, left and right. Use the
middle abdominal muscles short quick rotations directing Counter Gauge to count your
to lower your chest toward your shoulder toward your left repetitions in a right = 1 rep /
your knees. Never allow your knee then pivot so your left left = 2 reps pattern.
arms to press the Belly Buddy shoulder goes in the direction
downward or allow the weight of your right knee.
of your upper body to just
compress the unit. Rather, you
must contract your muscles
to gain fill benefit.
5 - D AY R O T A T I O N A L P L A N
Your 5-Day Rotational Plan is designed for long-term productivity.
Whichever day you start using your Belly Buddy this day is considered
Day 1, then simply follow each workout day in consecutive order. The
Belly Buddy System is not designed to leave you sore or stiff the next
day. As time progresses you will notice your body recovering much faster,
indicating your metabolism is becoming stronger. If you feel tired after
you complete all five days of sessions you can take an optional rest day
on the 6th day.
As the weeks progress, you’ll notice that Day 1 will fall on a different day
of the week. I’ve specifically designed the program this way so your body
is always “rotating” its energies instead of getting stuck in a rut. Some
sessions are easier, and some are faster than others, and since your body
has a rhythm, rotating energies week-after-week is a great way to keep
your body full of energy and in peak form.
Depending on your commitment level you are the one who choose which
routines you wish to perform. I will say that you can get results from as little
as five minutes each day, like in my Abs In A Hurry or Belly Blast routines,
however for you to realize the fastest, most impressive and longest lasting
results you must always challenge yourself and occasionally include
additional aerobic activity while eating a healthful diet.
You can exchange or replace the Abs in a Hurry routine with the Belly
Blast, and the Core Aerobics routine with the Core & More. The Belly Blast
and Core & More routines are available on a single DVD, sold separately.
Note: If you have more energy during your workout sessions, or have
progressed from Beginner to Intermediate or Intermediate to Advanced,
then simply perform all routines marked with an asterisk twice.
Abs In A Hurry 5 minutes
Core Aerobics 23 minutes
No Excuses Workout 7 minutes
A B O U T J O H N A B D O
John Abdo is a record-breaking pioneer
in the world of fitness, nutrition, body
conditioning and life motivation. He is a
best-selling author, former fitness TV host,
contributing editor to leading health and
fitness magazines, Professor of Fitness
Training (International Sports Sciences
Association) and an internationally
recognized life coach. He is a former
Olympic weightlifter, trainer for Olympic
and professional athletes and inductee
into the National Fitness Hall of Fame.
As an award-winning inventor, he has sold innovative products to millions
of people around the world who are using his fitness systems. John began
inventing exercise systems to help his students reach their goals quickly
and safely. Today his patent-pending Belly Buddy system is a technological
breakthrough offering a wide range of features to help users quickly lose
fat, drop inches, reshape the midsection, hips and legs, become stronger,
improve muscle and joint flexibility and enhance their overall well-being
Belly Buddy System
30-Day Money-Back Guarantee
If for any reason you are not satisfied with John Abdo’s Belly Buddy System, simply
return the product including any and all accessories received by you directly to us at
the address listed below and we will return your money (less shipping & handling).
Please call 1-877-692-6301 for your Return Authorization number.
Following the receipt of a properly returned complete product, we will refund
the full purchase price, less shipping & handling. To receive a refund you
must include proof of purchase with your mailing address.
For warranty service, please refer to the Limited 1-Year Warranty.
John Abdo’s Belly Buddy System - NexSport LLC
PO Box 8168, Van Nuys, CA 91409
Belly Buddy System Limited 1-Year Warranty
If your Belly Buddy System breaks, is damaged or requires service for any reason,
we will replace it no questions asked (shipping & handling fee applies).
This warranty is valid only in accordance with the conditions set forth below:
1. This warranty applies to consumer use only.
2. This warranty extends only to the original consumer purchaser and is not
transferable. In addition, proof of purchase must be provided.
3. This limited warranty is the only written or express warranty given by the
manufacturer. Any implied warranty of merchantability or fitness for a
particular purpose on this product is limited in duration to the duration
of this warranty. Some states do not allow limitations on how long an
implied warranty lasts, so the above limitation may not apply to you.
4. Repair or replacement of the product (or, if repair or replacement is
not feasible, a refund of the purchase price) is the exclusive remedy
of the consumer under this warranty. The manufacturer shall not be liable
for any incidental or consequential damages for breach of this warranty
or any implied warranty on this product. Some states do not allow the
exclusion or limitation of incidental or consequential damages, so the
above limitation or exclusion may not apply to you.
5. This warranty gives you specific legal rights, and you may also have other
rights which vary from state to state.
If warranty service is necessary, we will either repair or give you a new Belly Buddy.
The original purchaser must pack the entire product including all accessories and
send it postage-paid with proof of purchase, your mailing address and a check or
money order for $20 to cover return shipping & handling to the following address:
John Abdo’s Belly Buddy System - NexSport LLC
PO Box 8168, Van Nuys, CA 91409
Please call 877-692-6301 for your Return Authorization number.