Weider WEMC1026.6 Bedienungsanleitung Seite 5

Beginning Exercises
Be sure to stretch for a few minutes before you begin.
1. Basic Crunch
This exercise
1
targets the
upper abdomi-
nals. Lie on
the exercise
mat, and bend
your knees as
shown. Place
your hands
near the upper
ends of the
handles. 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
2
focuses on
the lower
abdominals.
This exercise
should be
performed
in the same
way as the
Basic Crunch,
except your
feet should
be held about
one inch off the floor during the exercise. Complete 10
to 15 repetitions.
3. Basic Oblique Crunch
This exer-
3
cise 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 repeti-
tions.
Intermediate Exercises
As your abdominal muscles become stronger, and you
can comfortably perform several repetitions of the begin-
ning exercises, it is time to move on to the intermedi-
ate exercises. Remember to stretch for a few minutes
before you begin.
4. Raised-knee Crunch with Knees Held to Chest
This exercise
4
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
5a
targets the
lower abdomi-
nals. The
starting posi-
tion is shown
in photograph
5a. Curl up to
about a 45°
angle, bring-
ing your knees
toward your
5b
chest at the
same time;
then return
to the start-
ing position.
Perform 10 to
15 repetitions.
5