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Jack Knife:
Assume a reclined position with hips submerged and lower legs at the
surface. Using your abdominal muscles, curl forward lifting chest
toward knees. As you gain strength in your abdominals, focus on keeping
your legs straight and maintaining lower leg position. |
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Double Knee Crunch:
Assume a reclined position with hips submerged, knees bent, and lower
legs at the surface. Using your abdominal muscles, curl forward reaching
chest and knees toward each other. Extend and repeat. |
Obliques:
Assume a reclined position with legs together and knees bent. Twist
knees to one side. Keeping legs together, twist to the opposite side. |
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Cross Over Crunch:
Lie on your side with knees drawn in toward chest. Focus on crunching
in at your side as you pull both upper and lower body in toward your
waist. Change sides and repeat. |
Diamonds:
Begin with body in a vertical position, bottoms of your feet pressed
together, and knees turned out from the hips. Lift and lower heels,
squeezing buttocks on the lowering motion. |
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Double Knee Tuck:
This move is similar to double knee crunch except the body is positioned
with the front facing down. Holding your DeltaBells at your sides,
pull bent knees up to your chest, tightening your abdominal muscles.
Extend legs while squeezing your buttocks tight. |
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