User's Manual

Be sure to stretch for a few minutes before you
b
egin.
1. Basic Crunch
This exercise
targets the
upper
abdominals.
Lie on the
exercise mat,
and bend
your knees
as shown.
Place your
hands near
the upper
ends of the handles. Curl up to about a 45° angle,
and then lower yourself to the starting position. This
completes one repetition. Perform 10 to 15 repeti-
tions.
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 about one inch 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
t
he beginning exercises, it is time to move on to the
intermediate exercises. Remember to stretch for a
f
ew minutes before you begin.
4. Raised-knee Crunch with Knees Held to Chest
This exercise
focuses on
the upper
abdominals.
Lie on the
exercise mat
and 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 exer-
cise. Complete 10 to 15 repetitions.
This exercise can also be performed by resting your
feet on a chair.
5. Raised-knee Crunch with Knees Lifted to Chest
This exercise
targets the
lower
abdominals.
The starting
position is
shown in
photograph
5a. Curl up
to about a
45° angle,
bringing your
knees
toward your
chest at the
same time;
then return
to the start-
ing position.
Perform 10
to 15 repeti-
tions.
Intermediate Exercises
4
5a
5b