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3. Basic Crunch (targets abdominal.* and baek)
Lie on the floor
and bend your
knees as
shown. Place
the indicated
end of the
ZONE TONER
under your feet.
Extend the
ZONE TONER
and rest the
other handles
on top of your legs. Lock your hands behind your head.
Using your abdominal muscles, slowly curl up about
halfway to a sitting position. Return to the starting position.
Repeat 10 to 20 times. Be sure to keep your lower hack on
the floor. To focus on your lower aixlomiuals, hold your
feet 12 to 18 inches offthe floor during the exercise.
4. Oblique Crunch (targets waist and sides)
Perform this
exercise in the
same way as
the Basic
Crunch, but as
you curl up,
bring your left
elbow toward
your right knee;
on the follow-
ing repetition,
bring your right
elbow toward your left knee. Complete I0 to 15 repeti-
tions, alternating sides with each repetition. Be sure to
keep your lower back on the floor.
5. Seated Crunch (targets abdominals and back)
Sit on a chair and rest
the indicated end of
the ZONE TONER on
your legs. Compress
the ZONE TONER
slightly, lean forward,
and rest your chest on
the upper handles as
shown. Hold the lower
handles and sit
uptight. Using your
abdominal
muscles,
bend forward at the
waist. Return to the
starting position.
Repeat 10 to 15 times. Be sure to keep your hack straight.
6. Calf Raise (targets calves)
Sit on a chair and
place the indicated end
of the ZONE TONER
under your toes.
Extend the ZONE
TONER and rest the
upper handles on your
legs, just behind your
knees. Extend the
ZONE TONER as far
as possible by rising
on your toes. Return to
the starting position.
Repeat 10 to 15 times.
7. Biceps Curl (targets biceps and forearms)
Sit on a chair and
place the indicated
endof the ZONE
TONER under your
legs. Hold the upper
handles with an under-
hand grip. Keeping
your elbows at your
sides, pull the upper
handles as close as
possible toyourchest.
Return to the starting
position. Repeat 10 to
15 times. Be sureto
keep your back
straight.
8. Triceps Extension (targets upper arms)
Sit on a chair and rest
the indicated end of
the ZONE TONER on
your legs. Hate your
hands on top of the
upper handles.
Keeping
yourelbows
at yoursides, slowly
press down the han-
dles asfar asyou can.
Return to the starting
position. Complete 10
to 15 repetitions. Be
sure to keep your back
straight.
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