Weider CRUNCHTRAINER - Page 7

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10. Bicycle Ab Crunch
This exer-
cise focuses
on the lower
abdominals.
Straighten
your legs and
hold them just
off the floor
as shown in
photograph
10a. Curl up
to about a 45°
angle, bending
one knee and
raising it as
shown in pho-
tograph 10b;
then return
to the start-
ing position.
Complete 10 to
15 repetitions,
alternating
legs with each
repetition.
11. Jackknife
This exer-
cise targets
the lower
abdominals.
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 11b;
then return
to the start-
ing position.
Complete 10 to
15 repetitions.
Expert Exercises Expert Exercises–Cont.
10a
10b
11a
11b
12. Reverse Trunk
This exercise
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
the starting
position. Lower
your legs to
the side as
shown in pho-
tograph 12b;
then return
to the start-
ing position.
Complete 10
to 15 repeti-
tions, alternat-
ing sides with
each repetition.
13. Scissors
This exercise
focuses on
the upper and
lower abdomi-
nals. Hold your
legs in the
position shown
in photograph
13a. Curl up
to about a 45°
angle. This is
the starting
position. Cross
your ankles as
shown in pho-
tograph 13b;
then return
to the start-
ing position.
Complete 10 to
15 repetitions,
alternately
crossing the
right ankle above the left, and then the left ankle above
the right.
12a
12b
13a
13b
The expert exercises should be done only after you can
comfortably perform the advanced exercises.