ProForm AB RESISTER User Manual page 6

The expcd exercises should be done onlyafter y ou can
comfortably p erformtheadvanced exercises.
10. Bicycle Ab Crunch
Thisexercise
focuses on
thelower
abdominals.
Straighten
yourlegsand
holdthem
just off the
floor as
shown in
photograph
10a. Curlup
to about a 45 °
angle, b end-
ingoneknee
andraising it
asshown in
photograph
10b;then
return t othe
starting posi-
tion. Complem I0 to 15 mpcthions, a lternating
legs
• with each repztition.
11. Sackknlfe
This exercise
targets the
lower abdom-
inals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
11a. Curl up
to about a 45 °
angle, r aising
both legs as
shown in pho-
tograph llb;
then return to
the starting
position.
Complete 10
to 15 repeti-
dons.
12. Reverse Trunk
This exe.adse
focus_ on
the oblique
abdominals.
Swaight_n
yourlegsand
raise.them as
shown in
photograph
12a.Curlup
to about a 45*
angle. This is
the starting
position.
Lower your
legs to the
side as shown
in photograph
12b; then
remm to the
starting posi-
tion. Complete 10 to 15 repetitions, alternating sides
xvith each repetition.
13. SCiSSors
This exercise
focuses on
the upper and
lowerabdom-
inals. Hold
yourlegsin
the position
shown i_
photograph
13a. Curlup
to about a 45 °
angle. This is
the staz_g
position.
Cross your
ankles as
shown in
photograph
13b; then
return to the
starting posi-
tion. Complete 10 to 15 repetitions, alternately crossing
the right ankle above the left, and then the left ankle
above the right.
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