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Be sure to stretch for a few minutes before you begin.
1. Basic Crunch
This exercise
targets the
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
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
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.
1
2
3
Beginning 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
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
targets the
lower abdom-
inals. The
starting posi-
tion is shown
in photograph
5a. Curl up to
about a 45¡
angle, bring-
ing your
knees toward
your chest at
the same
time; then
return to the
starting posi-
tion. Perform
10 to 15 rep-
etitions.
Intermediate Exercises
4
5a
5b
4