6
The following exercises are designed to further improve
your strength, tone, and flexibility. Remember to stretch
for a few minutes before you begin.
7. “L”-Crunch
This exercise
is for the upper
abdominals.
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 repeti-
tions.
6. Raised-knee Oblique Crunch
This exercise
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 per-
form another 5 to 7 repetitions.
8. Advanced Raised-knee Crunch
This exer-
cise focuses
on the lower
abdominals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
8a. Curl up
to about a
45° angle,
bringing your
knees toward
your chest
as shown in
photograph
8b; then return
to the start-
ing position.
Complete 10
to 15 repeti-
tions.
9. Advanced Oblique Leg Crunch
This exer-
cise targets
the oblique
abdominals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
9a. Curl up to
about a 45°
angle, bend-
ing your knees
and bringing
them to the
side as shown
in photograph
9b; then return
to the start-
ing position.
Complete 10
to 15 repeti-
tions, alternat-
ing sides with each repetition.
Advanced Exercises
Advanced Exercises–Cont.Intermediate Exercises–Cont.
6
7
8a
8b
9a
9b
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