Sears 31.280781 manual Expert ExercisesÐCont

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

targets the 11a 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
	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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