The expcd exercisesshouldbedoneonlyafteryou can
comfortablyperformtheadvancedexercises.
10. Bicycle Ab Crunch
Thisexercise
focuseson
thelower
abdominals.
Straighten
yourlegsand
holdthem
just off the
floor as
shown in
photograph
10a.Curlup
to about a45 °
angle,bend-
ingoneknee
andraisingit
asshown in
photograph
10b;then
returntothe
starting posi-
tion. Complem I0 to 15mpcthions,alternatinglegs
•with each repztition.
11. Sackknlfe
This exercise
targets the
lower abdom-
inals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
11a. Curl up
to about a 45 °
angle,raising
both legs as
shown in pho-
tograph llb;
then return to
thestarting
position.
Complete 10
to 15 repeti-
dons.
12.Reverse Trunk
This exe.adse
focus_ on
the oblique
abdominals.
Swaight_n
yourlegsand
raise.themas
shown in
photograph
12a.Curlup
to about a 45*
angle. This is
the starting
position.
Lower your
legs to the
side as shown
in photograph
12b; then
remm to the
starting posi-
tion. Complete 10 to 15 repetitions, alternating sides
xvith eachrepetition.
13. SCiSSors
This exercise
focuses on
the upper and
lowerabdom-
inals.Hold
yourlegsin
the position
shown i_
photograph
13a.Curlup
to about a 45°
angle. This is
the staz_g
position.
Crossyour
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.
6