ProForm 31.280781 User Manual page 6

Expert Exercises
The expert exercises should be done only after you can
comfortably perform the advanced exercises.
10. Bicycle Ab Crunch
This exercise
10a
focuses on
the lower
abdominals.
Straighten
your legs and
hold them
just off the
floor as
shown in
photograph
10b
10a. Curl up
to about a 45¡
angle, bend-
ing 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
11a
targets the
lower abdom-
inals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
11a. Curl up
11b
to about a 45¡
angle, raising
both legs as
shown in pho-
tograph 11b;
then return to
the starting
position.
Complete 10
to 15 repeti-
tions.
Expert ExercisesÐCont.
12. Reverse Trunk
This exercise
focuses on
the oblique
abdominals.
Straighten
your legs and
raise them as
shown in
photograph
12a. Curl up
to about a 45¡
angle. This is
the starting
position.
Lower your
legs to the
side as shown
in photograph
12b; then
return to the
starting posi-
tion. Complete 10 to 15 repetitions, alternating sides
with each repetition.
13. Scissors
This exercise
focuses on
the upper and
lower abdom-
inals. Hold
your legs in
the position
shown in
photograph
13a. Curl up
to about a 45¡
angle. This is
the starting
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.
6
12a
12b
13a
13b