User's Manual

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
abdominals.
Straighten
your legs and
raise them as
shown. Curl
up to about a
45° angle,
and then
lower your-
self 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
t
he 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 repetitions.
8
. Advanced Raised-knee Crunch
This exercise
focuses on
t
he lower
abdominals.
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
photograph
8b; then
return to the
starting posi-
tion. 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
photograph
9b; then
return to the
starting position. Complete 10 to 15 repetitions, alter-
nating sides with each repetition.
Advanced Exercises
Advanced Exercises–Cont.Intermediate Exercises–Cont.
6
7
8a
8b
9a
9b