Sears 31.280781 manual Beginning Exercises, Intermediate Exercises

Beginning Exercises

Be sure to stretch for a few minutes before you begin.

1. Basic Crunch
This exercise
targets the	1
upper abdom-
inals. Lie on
the exercise
mat and bend
your knees as
shown. Hold
the handle as
shown. Curl
up to about a

45¡ angle, and then lower yourself to the starting posi- tion. This completes one repetition. Perform 10 to 15 repetitions.

2. Basic Crunch with Raised Feet

This exercise
	2
focuses on the
lower abdom-
inals. This
exercise
should be per-
formed in the
same way as
the Basic
Crunch, but
your feet

should be held about one inch off the floor during the exercise. Complete 10 to 15 repetitions.

3. Basic Oblique Crunch

This exercise

3

is for the oblique abdominals. Perform this exercise in the same way as the Basic Crunch, but turn your knees to the

side as shown. Complete 5 to 7 repetitions, change your knees to the opposite side, and then perform another 5 to 7 repetitions.

Intermediate Exercises

As your abdominal muscles become stronger, and you can comfortably perform several repetitions of the beginning exercises, it is time to move on to the inter- mediate exercises. Remember to stretch for a few min- utes before you begin.

4. Raised-knee Crunch with Knees Held to Chest

This exercise
	4
focuses on
the upper
abdominals.
Lie on the
exercise mat
and bring
your knees
toward your
chest as

shown. Curl

up to about a 45¡ angle, and then lower yourself to the starting position. Keep your knees raised throughout the exercise. Complete 10 to 15 repetitions.

This exercise can also be performed by resting your feet on a chair.

5. Raised-knee Crunch with Knees Lifted to Chest

This exercise	5a
targets the
lower abdom-
inals. The
starting posi-
tion is shown
in photograph
5a. Curl up to
about a 45¡
angle, bring-
ing your	5b
knees toward
your chest at
the same
time; then
return to the
starting posi-
tion. Perform
10 to 15 rep-
etitions.

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