10
1475-10
START POSITION SIT-UPS FINISH POSITION
4. DOUBLE TRUNK CRUNCH
( Develops Lower Abdominals)
• Lie flat on back with hands
behind head.
• Hook feet behind rollers.
• Exhale with bringing head toward
knees, pulling against feet as you
“crunch” the abdominal muscles
• Inhale while leaning back to
starting position.
5. BENT KNEE BICYCLING
(Develops Lower Abdominals)
• Lie flat on back.
• Reach behind head to hold hand-
les or reach forward to grasp
board at buttock level.
• Raise hips and extend legs into air
(similar to bent leg raise position)
• Bend legs at knees and “pedal”
vigorously, bringing knees as close
to chest as possible.
(NOTE For maximum benefit, use ankle weights.)
6. SIT-UP WITH TRUNK TWIST
(Strengthens External Oblique & Abdominals)
• Hook feet behind foot rollers, lie
completely back.
• Place hands behind head, rest chin
on chest.
• Exhale while pulling body for-
ward, and twist left.
• Inhale while returning to starting
position.
• Repeat, this time twisting to the
right.
SETTING UP A PROGRAM
LEG RAISES
NOTE
Bent Leg Raises are easier for beginners. The straighter the legs are kept the more difficult and beneficial the exercise.
START POSITION SIT-UPS FINISH POSITION
7. BENT KNEE SIDE LEG RAISE
(Benefits Waist & Outer Thighs)
• Lie on right side, grasping board
for support.
• Point toes, keeping legs straight.
• Inhale while raising left leg as high
as possible.
• Bend leg at knee as needed to
complete exercise; don’t bend
body at waist.
• Exhale while returning to starting
position (20 or more repetitions).
• Reverse position and raise right
leg.
1475-10
START POSITION SIT-UPS FINISH POSITION
4. DOUBLE TRUNK CRUNCH
( Develops Lower Abdominals)
• Lie flat on back with hands
behind head.
• Hook feet behind rollers.
• Exhale with bringing head toward
knees, pulling against feet as you
“crunch” the abdominal muscles
• Inhale while leaning back to
starting position.
5. BENT KNEE BICYCLING
(Develops Lower Abdominals)
• Lie flat on back.
• Reach behind head to hold hand-
les or reach forward to grasp
board at buttock level.
• Raise hips and extend legs into air
(similar to bent leg raise position)
• Bend legs at knees and “pedal”
vigorously, bringing knees as close
to chest as possible.
(NOTE For maximum benefit, use ankle weights.)
6. SIT-UP WITH TRUNK TWIST
(Strengthens External Oblique & Abdominals)
• Hook feet behind foot rollers, lie
completely back.
• Place hands behind head, rest chin
on chest.
• Exhale while pulling body for-
ward, and twist left.
• Inhale while returning to starting
position.
• Repeat, this time twisting to the
right.
SETTING UP A PROGRAM
LEG RAISES
NOTE
Bent Leg Raises are easier for beginners. The straighter the legs are kept the more difficult and beneficial the exercise.
START POSITION SIT-UPS FINISH POSITION
7. BENT KNEE SIDE LEG RAISE
(Benefits Waist & Outer Thighs)
• Lie on right side, grasping board
for support.
• Point toes, keeping legs straight.
• Inhale while raising left leg as high
as possible.
• Bend leg at knee as needed to
complete exercise; don’t bend
body at waist.
• Exhale while returning to starting
position (20 or more repetitions).
• Reverse position and raise right
leg.
1475-10
START POSITION SIT-UPS FINISH POSITION
4. DOUBLE TRUNK CRUNCH
( Develops Lower Abdominals)
• Lie flat on back with hands
behind head.
• Hook feet behind rollers.
• Exhale with bringing head toward
knees, pulling against feet as you
“crunch” the abdominal muscles
• Inhale while leaning back to
starting position.
5. BENT KNEE BICYCLING
(Develops Lower Abdominals)
• Lie flat on back.
• Reach behind head to hold hand-
les or reach forward to grasp
board at buttock level.
• Raise hips and extend legs into air
(similar to bent leg raise position)
• Bend legs at knees and “pedal”
vigorously, bringing knees as close
to chest as possible.
(NOTE For maximum benefit, use ankle weights.)
6. SIT-UP WITH TRUNK TWIST
(Strengthens External Oblique & Abdominals)
• Hook feet behind foot rollers, lie
completely back.
• Place hands behind head, rest chin
on chest.
• Exhale while pulling body for-
ward, and twist left.
• Inhale while returning to starting
position.
• Repeat, this time twisting to the
right.
SETTING UP A PROGRAM
LEG RAISES
NOTE
Bent Leg Raises are easier for beginners. The straighter the legs are kept the more difficult and beneficial the exercise.
START POSITION SIT-UPS FINISH POSITION
7. BENT KNEE SIDE LEG RAISE
(Benefits Waist & Outer Thighs)
• Lie on right side, grasping board
for support.
• Point toes, keeping legs straight.
• Inhale while raising left leg as high
as possible.
• Bend leg at knee as needed to
complete exercise; don’t bend
body at waist.
• Exhale while returning to starting
position (20 or more repetitions).
• Reverse position and raise right
leg.
1475-10
START POSITION SIT-UPS FINISH POSITION
4. DOUBLE TRUNK CRUNCH
( Develops Lower Abdominals)
• Lie flat on back with hands
behind head.
• Hook feet behind rollers.
• Exhale with bringing head toward
knees, pulling against feet as you
“crunch” the abdominal muscles
• Inhale while leaning back to
starting position.
5. BENT KNEE BICYCLING
(Develops Lower Abdominals)
• Lie flat on back.
• Reach behind head to hold hand-
les or reach forward to grasp
board at buttock level.
• Raise hips and extend legs into air
(similar to bent leg raise position)
• Bend legs at knees and “pedal”
vigorously, bringing knees as close
to chest as possible.
(NOTE For maximum benefit, use ankle weights.)
6. SIT-UP WITH TRUNK TWIST
(Strengthens External Oblique & Abdominals)
• Hook feet behind foot rollers, lie
completely back.
• Place hands behind head, rest chin
on chest.
• Exhale while pulling body for-
ward, and twist left.
• Inhale while returning to starting
position.
• Repeat, this time twisting to the
right.
SETTING UP A PROGRAM
LEG RAISES
NOTE
Bent Leg Raises are easier for beginners. The straighter the legs are kept the more difficult and beneficial the exercise.
START POSITION SIT-UPS FINISH POSITION
7. BENT KNEE SIDE LEG RAISE
(Benefits Waist & Outer Thighs)
• Lie on right side, grasping board
for support.
• Point toes, keeping legs straight.
• Inhale while raising left leg as high
as possible.
• Bend leg at knee as needed to
complete exercise; don’t bend
body at waist.
• Exhale while returning to starting
position (20 or more repetitions).
• Reverse position and raise right
leg.
1475-10
START POSITION SIT-UPS FINISH POSITION
4. DOUBLE TRUNK CRUNCH
( Develops Lower Abdominals)
• Lie flat on back with hands
behind head.
• Hook feet behind rollers.
• Exhale with bringing head toward
knees, pulling against feet as you
“crunch” the abdominal muscles
• Inhale while leaning back to
starting position.
5. BENT KNEE BICYCLING
(Develops Lower Abdominals)
• Lie flat on back.
• Reach behind head to hold hand-
les or reach forward to grasp
board at buttock level.
• Raise hips and extend legs into air
(similar to bent leg raise position)
• Bend legs at knees and “pedal”
vigorously, bringing knees as close
to chest as possible.
(NOTE For maximum benefit, use ankle weights.)
6. SIT-UP WITH TRUNK TWIST
(Strengthens External Oblique & Abdominals)
• Hook feet behind foot rollers, lie
completely back.
• Place hands behind head, rest chin
on chest.
• Exhale while pulling body for-
ward, and twist left.
• Inhale while returning to starting
position.
• Repeat, this time twisting to the
right.
SETTING UP A PROGRAM
LEG RAISES
NOTE
Bent Leg Raises are easier for beginners. The straighter the legs are kept the more difficult and beneficial the exercise.
START POSITION SIT-UPS FINISH POSITION
7. BENT KNEE SIDE LEG RAISE
(Benefits Waist & Outer Thighs)
• Lie on right side, grasping board
for support.
• Point toes, keeping legs straight.
• Inhale while raising left leg as high
as possible.
• Bend leg at knee as needed to
complete exercise; don’t bend
body at waist.
• Exhale while returning to starting
position (20 or more repetitions).
• Reverse position and raise right
leg.
1475-10
START POSITION SIT-UPS FINISH POSITION
4. DOUBLE TRUNK CRUNCH
( Develops Lower Abdominals)
• Lie flat on back with hands
behind head.
• Hook feet behind rollers.
• Exhale with bringing head toward
knees, pulling against feet as you
“crunch” the abdominal muscles
• Inhale while leaning back to
starting position.
5. BENT KNEE BICYCLING
(Develops Lower Abdominals)
• Lie flat on back.
• Reach behind head to hold hand-
les or reach forward to grasp
board at buttock level.
• Raise hips and extend legs into air
(similar to bent leg raise position)
• Bend legs at knees and “pedal”
vigorously, bringing knees as close
to chest as possible.
(NOTE For maximum benefit, use ankle weights.)
6. SIT-UP WITH TRUNK TWIST
(Strengthens External Oblique & Abdominals)
• Hook feet behind foot rollers, lie
completely back.
• Place hands behind head, rest chin
on chest.
• Exhale while pulling body for-
ward, and twist left.
• Inhale while returning to starting
position.
• Repeat, this time twisting to the
right.
SETTING UP A PROGRAM
LEG RAISES
NOTE
Bent Leg Raises are easier for beginners. The straighter the legs are kept the more difficult and beneficial the exercise.
START POSITION SIT-UPS FINISH POSITION
7. BENT KNEE SIDE LEG RAISE
(Benefits Waist & Outer Thighs)
• Lie on right side, grasping board
for support.
• Point toes, keeping legs straight.
• Inhale while raising left leg as high
as possible.
• Bend leg at knee as needed to
complete exercise; don’t bend
body at waist.
• Exhale while returning to starting
position (20 or more repetitions).
• Reverse position and raise right
leg.
1475-10
START POSITION SIT-UPS FINISH POSITION
4. DOUBLE TRUNK CRUNCH
( Develops Lower Abdominals)
• Lie flat on back with hands
behind head.
• Hook feet behind rollers.
• Exhale with bringing head toward
knees, pulling against feet as you
“crunch” the abdominal muscles
• Inhale while leaning back to
starting position.
5. BENT KNEE BICYCLING
(Develops Lower Abdominals)
• Lie flat on back.
• Reach behind head to hold hand-
les or reach forward to grasp
board at buttock level.
• Raise hips and extend legs into air
(similar to bent leg raise position)
• Bend legs at knees and “pedal”
vigorously, bringing knees as close
to chest as possible.
(NOTE For maximum benefit, use ankle weights.)
6. SIT-UP WITH TRUNK TWIST
(Strengthens External Oblique & Abdominals)
• Hook feet behind foot rollers, lie
completely back.
• Place hands behind head, rest chin
on chest.
• Exhale while pulling body for-
ward, and twist left.
• Inhale while returning to starting
position.
• Repeat, this time twisting to the
right.
SETTING UP A PROGRAM
LEG RAISES
NOTE
Bent Leg Raises are easier for beginners. The straighter the legs are kept the more difficult and beneficial the exercise.
START POSITION SIT-UPS FINISH POSITION
7. BENT KNEE SIDE LEG RAISE
(Benefits Waist & Outer Thighs)
• Lie on right side, grasping board
for support.
• Point toes, keeping legs straight.
• Inhale while raising left leg as high
as possible.
• Bend leg at knee as needed to
complete exercise; don’t bend
body at waist.
• Exhale while returning to starting
position (20 or more repetitions).
• Reverse position and raise right
leg.
1475-10
START POSITION SIT-UPS FINISH POSITION
4. DOUBLE TRUNK CRUNCH
( Develops Lower Abdominals)
• Lie flat on back with hands
behind head.
• Hook feet behind rollers.
• Exhale with bringing head toward
knees, pulling against feet as you
“crunch” the abdominal muscles
• Inhale while leaning back to
starting position.
5. BENT KNEE BICYCLING
(Develops Lower Abdominals)
• Lie flat on back.
• Reach behind head to hold hand-
les or reach forward to grasp
board at buttock level.
• Raise hips and extend legs into air
(similar to bent leg raise position)
• Bend legs at knees and “pedal”
vigorously, bringing knees as close
to chest as possible.
(NOTE For maximum benefit, use ankle weights.)
6. SIT-UP WITH TRUNK TWIST
(Strengthens External Oblique & Abdominals)
• Hook feet behind foot rollers, lie
completely back.
• Place hands behind head, rest chin
on chest.
• Exhale while pulling body for-
ward, and twist left.
• Inhale while returning to starting
position.
• Repeat, this time twisting to the
right.
SETTING UP A PROGRAM
LEG RAISES
NOTE
Bent Leg Raises are easier for beginners. The straighter the legs are kept the more difficult and beneficial the exercise.
START POSITION SIT-UPS FINISH POSITION
7. BENT KNEE SIDE LEG RAISE
(Benefits Waist & Outer Thighs)
• Lie on right side, grasping board
for support.
• Point toes, keeping legs straight.
• Inhale while raising left leg as high
as possible.
• Bend leg at knee as needed to
complete exercise; don’t bend
body at waist.
• Exhale while returning to starting
position (20 or more repetitions).
• Reverse position and raise right
leg.
START POSITION END POSITION
4. DOUBLE TRUNK CRUNCH
(Develops Lower Abdominals)
• Lie flat on back with hands
behind head
• Hook feet behind rollers
• Exhale with bringing head
toward knees, pulling against
feet as you “crunch” the
abdominal muscles
• Inhale while leaning back to
starting position
5. BENT KNEE BICYCLING
(Develops Lower Abdominals)
• Lie flat on back
• Reach behind head to hold
handles or reach forward to
grasp board at buttock level
• Extend legs into air (similar to
bent leg raise position)
• Bend legs at knees and “pedal”
vigorously, bringing knees as
close to chest as possible
(NOTE: For maximum benet,
use ankle weights)
6. SIT-UP WITH TRUNK TWIST
(Strengthens External Oblique &
Abdominals)
• Hook feet behind foot rollers,
lie completely back
• Place hands behind head, rest
chin on chest
• Exhale while lifting body
forward, and twist left
• Inhale while returning to
starting position
• Repeat, this time twisting to
the right
7. BENT KNEE SIDE LEG RAISE
(Benets Waist & Outer Thighs)
• Lie on right side, grasping board
for support
• Point toes, keeping legs straight.
• Inhale while raising left leg as
high as possible
• Bend leg at knee as needed to
complete exercise; don’t
bend body at waist
• Exhale while returning to
starting position
• Reverse position and raise right
leg.
SETTING UP AN EXERCISE PROGRAM
