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Be sure to stretchfor a few minutesbdose you begin.
1. Basic Crunch
This exercise
targets the
upper abdom-
inals. Lie on
• the exezdse
mat and bead
your knees as
shown. Hold
the handle as
shown. Curl
up to about a
45 ° angle, and then lower yourself to the smzling posi-
tion. This completes one repedfiom Perform 10 to 15
repetitions.
2. Basic Crunch with Raised Feet
Thisexercise
focuseson the
• lowerabdom-
inals.This
exercise
should be per-
formed in the
same way
theBasic
Crunch,but
your feet
should be held about one inch offthe floor during the
exercise. Complete 10 to 15 repetitions.
3. Basic Oblique Crunch
This exe_ise
is for the
oblique
abdominals.
Perform
exercLs¢ in the
sal"n¢ way as
the Basic
Crunch, but
turn your
knees to the
side as shown. Completo 5 to 7 repetitions, change your
knees to the opposite side, and then perform another 5
to 7 repetitions.
As yourabdominalmusclesbecome stronger,and you
cancomfortablyperformseveralrepetitionsofthe
beginningexercises,itistimetomove on totheinter-
mediateexe_ises.Remember tostretchforafew min-
utesbefore you begin.
4. Ralsed-knee Crunch with Knees Held to Chest
This exercise...
focusea on
the upper
abdominals.
Lieon the
exercise mat
and bring
your knees
toward your
chest as
shown. On'l
up to about a 45 ° angle, and then lower yourself to the
startingposition. Keep yourkneesraised throughout the
exercise. Complete I0 to15 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
targetsthe
lowerabdom-
inals. The
startingposi-
tion is shown
in photograph
5a. Out 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.
4