User's Manual

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,
bending 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
abdominals.
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
photograph
11b; then
return to the
starting posi-
tion.
Complete 10 to 15 repetitions.
Expert Exercises Expert Exercises–Cont.
10a
10b
11a
11b
1
2. Reverse Trunk
This exercise
focuses on
t
he oblique
abdominals.
Straighten
your legs
and raise
them as
shown in
photograph
12a. Curl up
to about a
45° angle.
This is the
starting posi-
tion. Lower
your legs to
the side as
shown in
photograph
12b; then
return to the
starting position. Complete 10 to 15 repetitions, alter-
nating sides with each repetition.
13. Scissors
This exercise
focuses on
the upper
and lower
abdominals.
Hold your
legs in the
position
shown in
photograph
13a. Curl up
to about a
45° angle.
This is the
starting posi-
tion. Cross
your ankles
as shown in
photograph
13b; then
return to the
starting posi-
tion. Complete 10 to 15 repetitions, alternately cross-
ing the right ankle above the left, and then the left
ankle above the right.
12a
12b
13a
13b
T
he expert exercises should be done only after you
can comfortably perform the advanced exercises.