Weider WEMC20063 Intermediate ExercisesÐCont, Advanced ExercisesÐCont, Expert Exercises

Intermediate ExercisesÐCont.

6. Raised-knee Oblique Crunch

This exercise	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.

Advanced Exercises

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.

Advanced ExercisesÐCont.

8. Advanced Raised-knee Crunch

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

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.