Advanced Exercises

Intermediate ExercisesÐCont.

Advanced ExercisesÐCont.

6. Raised-knee Oblique Crunch

	This exercise	6
	focuses on the	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.

The following exercises are designed to further improve your strength, tone, and flexibility. Remember to stretch for a few minutes before you begin.

7. ÒLÓ-Crunch

This exercise

is for the 7 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.

8. Advanced Raised-knee Crunch

	This exercise
	This exercise	8a
	focuses on the	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¡	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
	This exercise	9a
	targets the	9a
	targets the
	oblique
	abdominals.
	Straighten
	your legs and
	hold them just
	off the floor
	as shown in
	photograph
	9a. Curl up to
	9a. Curl up to	9b
	about a 45¡	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.