5
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 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, turn
them to one
side, and hold
your legs off
the floor as
shown. Curl
up to about a 45° angle, then return to the starting posi-
tion. 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 abdom-
inals.
Straighten
your legs and
hold them off
the floor as
shown in pho-
tograph 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 off
the floor as
shown in pho-
tograph 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 Exercises–Cont.
Intermediate Exercises–Cont.
6
7
8a
8b
9a
9b
4
Be sure to stretch for a few minutes before you begin.
1. Basic Crunch
This exercise
targets the
upper abdom-
inals. Lie on
the floor with
your head on
the headrest,
hold the top
tube, and
bend your
knees as
shown. Curl up to about a 45° angle, and then lower
yourself to the starting position. This completes one rep-
etition. Perform 10 to 15 repetitions.
2. Basic Crunch with Raised Feet
This exercise
focuses on
the lower
abdominals.
This exercise
should be
performed in
the same way
as the Basic
Crunch,
except your
feet should be held off the floor during the exercise.
Complete 10 to 15 repetitions.
3. Basic Oblique Crunch
This exercise
is for the
oblique
abdominals.
Perform this
exercise in
the same way
as the Basic
Crunch, but
turn your
knees to the
side as shown. Complete 5 to 7 repetitions, change your
knees to the opposite side, and then perform another 5
to 7 repetitions.
1
2
3
Beginning Exercises
As your abdominal muscles become stronger, and you
can comfortably perform several repetitions of the
beginning exercises, it is time to move on to the inter-
mediate exercises. Remember to stretch for a few min-
utes before you begin.
4. Raised-knee Crunch with Knees Held to Chest
This exercise
focuses on
the upper
abdominals.
Assume the
Basic Crunch
position, but
bring your
knees toward
your chest as
shown. Curl
up to about a 45° angle, and then lower yourself to the
starting position. Keep your knees raised throughout the
exercise. Complete 10 to 15 repetitions.
This exercise can also be performed with your feet rest-
ing on a chair.
5. Raised-knee Crunch with Knees Lifted to Chest
This exercise
targets the
lower abdom-
inals. The
starting posi-
tion is shown
in photograph
5a. Curl up to
about a 45°
angle, bring-
ing your
knees toward
your chest at
the same
time; then
return to the
starting posi-
tion. Perform
10 to 15 rep-
etitions.
Intermediate Exercises
4
5a
5b
