The following exercises are designed to further improve
your strength, tone, and flexibility. Remember to stretch
for a few minutes before you begin.
7. “L”-Crunch
This exercise
is for the
upper abdo-
minals.
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 rai-
sed throug-
hout the exer-
cise.
Complete 10 to 15 repetitions.
6. Raised-knee Oblique Crunch
This exercise
focuses on the
oblique abdo-
minals. 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 repetitions.
8. Advanced Raised-knee Crunch
This exercise
focuses on the
lower abdo-
minals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
8a. Curl up to
about a 45°
angle, brin-
ging 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 abdo-
minals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
9a. Curl up to
about a 45°
angle, ben-
ding 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 Exercises–Cont.
Intermediate Exercises–Cont.
6
7
8a
8b
9a
9b
10. Bicycle Ab Crunch
This exercise
focuses on
the lower
abdominals.
Straighten
your legs and
hold them
just off the
floor as
shown in
photograph
10a. Curl up
to about a 45°
angle, ben-
ding one knee
and raising it
as shown in
photograph
10b; then
return to the
starting posi-
tion. Complete 10 to 15 repetitions, alternating legs
with each repetition.
11. Jackknife
This exercise
targets the
lower abdo-
minals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
11a. Curl up
to about a 45°
angle, raising
both legs as
shown in pho-
tograph 11b;
then return to
the starting
position.
Complete 10
to 15 repeti-
tions.
Expert Exercises
Expert Exercises–Cont.
10a
10b
11a
11b
12. Reverse Trunk
This exercise
focuses on
the oblique
abdominals.
Straighten
your legs and
raise them as
shown in
photograph
12a. Curl up
to about a 45°
angle. This is
the starting
position.
Lower your
legs to the
side as shown
in photograph
12b; then
return to the
starting posi-
tion. Complete 10 to 15 repetitions, alternating sides
with each repetition.
13. Scissors
This exercise
focuses on
the upper and
lower abdo-
minals. Hold
your legs in
the position
shown in
photograph
13a. Curl up
to about a 45°
angle. This is
the starting
position.
Cross your
ankles as
shown in
photograph
13b; then
return to the
starting posi-
tion. Complete 10 to 15 repetitions, alternately crossing
the right ankle above the left, and then the left ankle
above the right.
12a
12b
13a
13b
The expert exercises should be done only after you can
comfortably perform the advanced exercises.
