6
The following exercises are designed to further improve
your strength, tone, and flexibility. Remember to stretch
for a few minutes before you begin.
7. ÒLÓ-Crunch
This exercise
is for the
upper abdom-
inals.
Straighten
your legs and
raise them as
shown. Curl
up to about a
45¡ angle, and
then lower
yourself to the
starting posi-
tion. Keep
your legs
raised
throughout
the exercise.
Complete 10 to 15 repetitions.
6. Raised-knee Oblique Crunch
This exercise
focuses on the
oblique
abdominals.
Bend your
knees, lay
them to one
side, and hold
your legs just
off the floor.
Curl up to
about a 45¡ angle, then return to the starting position.
Hold your legs stationary throughout the exercise.
Complete 5 to 7 repetitions, change your knees to the
opposite side, and then perform another 5 to 7 repeti-
tions.
8. Advanced Raised-knee Crunch
This exercise
focuses on the
lower abdom-
inals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
8a. Curl up to
about a 45¡
angle, bring-
ing your
knees toward
your chest as
shown in pho-
tograph 8b;
then return to
the starting
position.
Complete 10 to 15 repetitions.
9. Advanced Oblique Leg Crunch
This exercise
targets the
oblique
abdominals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
9a. Curl up to
about a 45¡
angle, bend-
ing your
knees and
bringing them
to the side as
shown in pho-
tograph 9b;
then return to
the starting
position. Complete 10 to 15 repetitions, alternating sides
with each repetition.
Advanced Exercises
Advanced ExercisesÐCont.
Intermediate ExercisesÐCont.
6
7
8a
8b
9a
9b
Summary of Contents for Weider
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