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Intermediate Exercises–Cont.
6. Raised-knee Oblique Crunch
This exercise
6
focuses on the
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 repeti-
tions.
Advanced Exercises
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
7
is for the
upper abdom-
inals.
Straighten
your legs and
raise them as
shown. Curl
up to about a
45° angle, and
then lower
yourself to the
starting posi-
tion. Keep
your legs
raised
throughout
the exercise.
Complete 10 to 15 repetitions.
Advanced Exercises–Cont.
8. Advanced Raised-knee Crunch
This exercise
8a
focuses on the
lower abdom-
inals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
8a. Curl up to
8b
about a 45°
angle, bring-
ing your
knees toward
your chest as
shown in pho-
tograph 8b;
then return to
the starting
position.
Complete 10 to 15 repetitions.
9. Advanced Oblique Leg Crunch
This exercise
9a
targets the
oblique
abdominals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
9a. Curl up to
9b
about a 45°
angle, bend-
ing your
knees and
bringing them
to the side as
shown in pho-
tograph 9b;
then return to
the starting
position. Complete 10 to 15 repetitions, alternating sides
with each repetition.
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 Exercises–Cont.
12. Reverse Trunk
This exercise
12a
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
12b
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
13a
focuses on
the upper and
lower abdom-
inals. Hold
your legs in
the position
shown in
photograph
13a. Curl up
to about a 45°
13b
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.
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