10
EXERCISES
CRUNCH (FOLDED CONTRACTION)
Isolates the upper part of the abdominal muscles.
To start, keep your head on the headrest and lie
flat on your back, bend the legs slightly and hold
the AB. Slowly lift your head and shoulders from
the ground and bow your chest until your shoul-
ders no longer touch the floor. Pause. Exhale while
lifting your chest and contracting your muscles.
Inhale while coming back down to the floor.
CRUNCH (FOLDED CONTRACTION)
COMPLETE
At the same time works the upper and lower
abdominal muscles, combining the movements of
CRUNCH and INVERSED CRUNCH. Still in the
same starting position, keeping your knees bent as
in the INVERSED CRUNCH, exhale and lift them
gently up to your chest. At the same time, lift your
shoulders from the ground as in the first CRUNCH
exercise. Inhale while descending simultaneously
the upper and lower parts of your body up to the
initial position. Start again.
INVERSED CRUNCH
(FOLDED CONTRACTION)
Isolates the lower part of the abdominal muscles.
In the same starting position as for the CRUNCH
(folded contraction), hold the AB without clen-
ching; in this exercise, you shall use it as a pen-
dulum and stabilizer. Keep your legs slightly bent
and exhale while working, gently lift your legs and
your basin until your knees are above your chest.
Pause. Inhale while bringing them back down to
the initial position.
Start again.
OBLIQUE LIFT
Isolates the oblique muscles located on the sides
under the ribs.
While keeping the head on the headrest, your
knees are bent and turned to one side, gently lift
your head and shoulders, bow your chest front-
ward until your shoulders no longer touch the
floor. Exhale and contract your abdominal muscles
while lifting, inhale while descending. Start again.
Change sides after having finished a series.
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