04/01/15 ABS • Repeat withotherleg. • Returntostartbyslowlyloweringlegbackdownso bothlegsareextendedinfront. • Using abdominalmuscles,keeponelegextendedwhile raisingotherlegstraightup(seeFINISH). • Reach bothhandsoverheadandgraspthetopedge of thebenchforstability • Liebackonthebench,headtowardfrontwithknees bentandheelsonbackedgeofbench. • Straddlethebench,thensittowardbottomedge ofthebench. • Returntostartingpositionbyslowlyloweringlegbackdown.Repeatwithotherleg. • Using yourabdominals,raiseonekneetowardchest. • Reach bothhandsoverheadandgraspthetopedgeofbenchforstability(seeST • Make sureyourheadissupportedbythebench. • Liebackonthebench,headtowardfrontwithkneesbentandheelsedgeofbench. • Straddlethebench,thensittowardbottomedgeofbench. is supportedbybench.Extendbothlegsoutinfront(see START). TARGETED MUSCLES:Upperand LowerAbdominals VARIATION: Raise both legssimultaneously for LYING -double leg. LEGLIFT DON’T: theactive not allow So legtoreturn quickly. Useslow, controlled movements. DO: Keep tensionontheabdominals. Press lowerbackintothebench. TARGETED MUSCLES:LowerAbdominals Keep control, usingonlytheabdominalstobringkneeuptowards thechest. DON’T: Donotswingyour legsupanddown. Press lowerbackintothebench. DO: Breath outattheFINISHphaseofmovement tocontract theabs. START START LYING LEGLIFT- LYING KNEERAISE : ABS single leg FINISH FINISH . Makesureyourhead ART). 1 2 • Return by to startposition bendinglegsand bringing kneesintowards chest. • Slowly extendbothlegsstraight (seeFINISH). • Extendbothlegs,bendhipsandkneesto90degrees (seeSTART). • Liebackonthebench,holdingsidesofbenchfor stability. • Straddle thebenchthen sit toward thebottom edgeofthebench. • ReturntostartpositionbyslowlyloweringlegsdownSTART position. • Raise bothlegsuntilyourstraightareperpendiculartothebench(seeFINISH). • Extendbothlegsandpointyourtoes(seeSTART). • Reach bothhandsoverheadandgraspthetopedgeofbenchforstability • Liebackonthebench,headtowardfrontwithkneesbentandheelsedgeofbench. • Straddlethebenchthensittowardbottomedgeofbench. is supportedbybench. TARGETED MUSCLES: UpperandLowerAbdominals VARIATION: HoldFINISH positionandpulselegsslightly upand downfor advanced legraises. DON’T: Donotarch lower backwheninFINISHposition. Pushlowerbackinto bench. DO: Keep tensionontheabdominalsduringentire . Press lowerbackintothebench. TARGETED MUSCLES:UpperandLowerAbdominals VARIATION: LYING See -singleleg LEGLIFT slow,Lower thelegswith controlled movements. DON’T: your Donotallow legstofall quicklybacktoSTART position. DO: Keep tensionontheabdominals.Press lowerback intothebench. START START LYING LEGLIFT- LEG RAISES

EXERCISES: ABS double leg FINISH FINISH . Makesureyourhead 04/01/15 ABS 04/01/15 ABS • Slowlyreturn tostartingposition. • Lift your headandshouldersoff thebenchby crunching your abdominals. • Make sure your headisfully supportedonthe bench,thenplaceyour handsbehindyour head. • Liebackonthebench,headtoward front kneesbentandheelson backedgeofbench. with • Straddle thebenchthensit toward thebottom edgeofthebench. • Usethelegstopushoff thefootplatformtoreturnstartingposition. • Lift yourheadandshouldersoff thebenchbycrunchingyour abdominals,whilesimultaneously • Place feetshoulderwidthapartonfootplatform.Lie back onthebench,makingsureyourhead • Straddlethebenchthensittowardbottomedge ofthebench. bending yourkneessothebenchrollsdownincline. is fullysupportedonthebench.Placeyourhandsbehind yourhead. TARGETED MUSCLES:UpperAbdominals bringing headandshouldersfurther towards knees. VARIATION: WheninFINISHposition, do5miniab crunches, DON’T: Donotpullyour headwithyour hands.Thiswill stress your with theneck.Pull abs. DO: Keep tensionontheabdominals.Donotrelax theabswhile inthestartposition. TARGETED MUSCLES: UpperAbdominals bringing headandshoulders further towards knees. VARIATION: WheninFINISH position, do5miniabcrunches, DON’T: Donotpullyour headwithyour hands.Thiswill stress theneck. DO: Keep tensionontheabdominals.Donotrelax the abs while inthestartposition. START START ABDOMINAL - ABDOMINAL CRUNCH EXERCISES: ABS with footplatform FINISH FINISH

3 4 • Slowlyreturntostartingposition. • Pause foramomentintheFINISHpositionbeforereturningtostartingposition. • Slowlyliftyouruppertorso5to6inchesoff thebench,using yourabdominals.Keephands • Startwithyourarmsbentandhandsrestingontopofshoulders(seeST • Liebackonthebenchwithkneesbentandheelsedgeofbench. • Hold bothhandlesandpullthebenchhalfwayupincline.Straddlefacing • Pause foramomentintheFINISHpositionbeforereturning tostartingposition. • Slowlyliftyourheadandshoulders5to6inchesoff thebench,usingyourabdominals,while • Lie backonthebenchandbendlegs90degreesathips andknees(seeST • Straighten yourarmsandholdhandsbyhipswithpulley cordonoutsideofarms. • Hold bothhandlesandpullthebenchhalfwayup incline.Straddlethebenchfacing locked byyourshoulders back oftheVasa Trainer, thensittowardsthebackpartofbench. simultaneously bringingkneesclosertochest. back oftheVasa Trainer, thensittowardsthebackpartofbench. TARGETED MUSCLES:LowerAbs VARIATION: RESISTEDABCRUNCHES-advanced. See DON’T: Donotuseyour armstoraise your body. Isolate movement all intheabs. DO: Keep tensionontheabdominalsthroughout theexercise. Press lowerbackintobench. TARGETED MUSCLES: LowerAbs VARIATION: RESISTED ABCRUNCHES See DON’T: Donotuseyour armstoraise your body. Isolate movement all intheabs. DO: Keep tensionontheabdominals throughout theexercise. Press lowerbackintobench. START START RESISTED ABCRUNCH- RESISTED ABCRUNCH

EXERCISES: ABS advanced FINISH FINISH ART). ART).

04/01/15 ABS 04/01/15 ABS • Pause foramomentintheFINISHpositionbeforereturningtostartingposition. • Use yourabdominalstoraiseheadandshoulders56inchesof • Inanarcmotion,bringyourhandsoverheaduntiltheytouchtheouterthighsbyknees(seeMID). • Startwithyourarmsextendedoverhead(seeSTART). • Liebackonthebenchwithkneesbentandheelsedgeofbench. • Hold bothhandlesandpullthebenchhalfwayupincline.Straddlefacingbackof • Slowly returntostartingposition. • Pushyourhandstowardshipsusingabdominals, whilesimultaneouslystraighteningknees. • Lie backonthebenchandbendlegs90degreesathips andknees(seeST • Hold handsbyshoulderswithpulleycordonoutside of arms. • Hold bothhandlesandpullthebenchhalfwayup incline.Straddlethebenchfacingbackof hands pastyourthighs(seeFINISH). the Vasa Trainer, thensittowardsthebackpartofbench. the Vasa Trainer, thensittowardsthebackpartofbench. TARGETED MUSCLES:UpperandLowerAbs VARIATION: In thefinishposition, do5smallpulses,contracting theabdominals further. from thechest, backandabdominalmuscles. DON’T: Donotletyour armsdothework.Themovement should come DO: Usethearms,latsandabsinunison.Press lowerbackintobench. TARGETED MUSCLES:Upperand LowerAbdominals VARIATION: For easierversion, keep legsbentinFINISHposition. Use slowcontrolled movements. DON’T: your Donotallow bodytorock backandforth. Press lowerbackintothebench. DO: Usearmsandabdominalsinunison. START START PULLOVER CRUNCH CRUNCH - EXERCISES: ABS MID with pike FINISH f thebench,pushingyour ART). variation for FINISHposition FINISH 5 6 • Return tostartpositionbybringinghandsbacktowards shouldersandstraighteninglegs. • Repeat forupto10setsofrepetitions(foratotal 100reps). • While inMIDpositionpulseyourhandsupanddown about6inchesforasetof10repetitions. • Pushyourhandstowardshipsusingabdominals, whilesimultaneouslystraighteninglegs(seeMID). • Lie backonthebenchandbendlegs90degreesathips andknees(seeST • Hold handsbyshoulderswithpulleycordonoutside of arms. • Hold bothhandlesandpullthebenchhalfwayup incline.Straddlethebenchfacingbackof Vasa Trainer, thensittowardsthebackpartofbench. • Slowly extendarmbackoverheadtoreturnstartposition.Repeatwithotherarm. • Onearmatatime,bringyourhandacrosstorsototheoppositethighusingdiagonalmotion. • Startwithyourarmsextendedoverhead(seeSTART). • Liebackonthebenchwithkneesbentandheelsedgeofbench. • Hold bothhandlesandpullthebenchhalfwayupincline.Straddlefacingbackof The activeshoulderwillraiseoff thebench. the Vasa Trainer, thensittowardsthebackpartofbench. TARGETED MUSCLES:Upperand LowerAbdominals VARIATION: For easierversion, keep legsbentinMIDposition. Use slow, controlled movements. DON’T: your Donotallow bodytorock backandforth. DO: Usearmsandabsinunison. Press lowerbackintobench. TARGETED MUSCLES:Obliques andLowerAbdominals Keep aslightbendattheelbow. armextendedwith DON’T: Donotcontract thearmduringpullover. The twistingmotionactivates theobliques. DO: Usetheabdominalstobringyour handtoyour thigh. START START PULLOVER CRUNCH- PILATES 100

EXERCISES: ABS MID cross body up and hands down pulse FINISH ART). variation for MIDposition FINISH 04/01/15 ABS 04/01/15 ABS • Repeat setwiththeotherarm. • Return byslowlybringingyourarmbackdowntothe startingposition. • Slowly twistandstraightenyourback,pullingleft handtowardsyourlefthip. • Start withleftarmextendedinfrontofyourbody, infrontofrightknee.Leanleftshoulder • Sitonthebenchfacingforwardwithyourkneesbent overthefrontofbench. • Grasp therighthandlewithyourlefthandandpull benchhalfwayuptheincline.Straddle • Returntostartingpositionbybringingyourarmsslowlyacrosstorso. • Usingatwistingmotionfromthewaist,pullyourarmsacrossfrontofbodyuntilthey • Sit onthebenchfacingsideways(seeSTART) witharmsextendedacrossyourtorso,waisthigh. • Grasp thelefthandlewithbothhands. • StandtothesideofVasa Trainer withyourbacktothe machine. forward towardsrightknee(seeSTART). bench facingthefrontofVasa Trainer. are fullyextendedontheoppositeside,waisthigh. TARGETED MUSCLES: Obliques DON’T: Donotuseyour Focus armtopull. on initiating themovement from theabs. DO: Initiate your with the pull abdominals, waist andlowerback. TARGETED MUSCLES:Obliques and takes theresistance off the abdominals,andcouldstress thelowerback DON’T: Donotswingyour torsobackandforth. Thisgives you momentum DO: Concentrate onusingtheobliques andabdominalstotwist,notyour arms. START START CROSS CABLEBEND TORSO TWIST EXERCISES: ABS FINISH FINISH

7 8 • Slowly reversethemotion and repeattheexercisewithotherarm. • • Raise onearmacrossthefrontofyourbodyuntil armisextendedstraightbehindyou • Startwithyourarmsextendedinfront,palmsfacing in. • Hold bothhandlesandpullthebenchhalfwayup incline.Kneelonthebenchfacingforward. • Crossthecablesandgrasprighthandlewithlefthand, lefthandlewithrighthand. abdominals for stability. Start slowly until you feel comfortable themotion and with your stability. CAUTION: Twist yourtorso with thearmthatismovingbehindyou.Keepbotharms straight. • Slowlyreturntostartingposition. • Slowly openupyourhipsandlowerbenchdowntheincline.Keepchindirectlyoverstrapbar • Start withyourhipsandkneesbentat90degrees(seeSTART). • Position yourselfsoyourchinisdirectlyoverthestrapbar. Keepyourupperbodyinthisposition. • Kneelonthebenchandhookyourinstepsoverbottomedgeofbench. • Placeonehandonthebenchandpull-upbar. Pullthebenchpartwayupincline. place bothhandsonthestrapbar. TARGETED MUSCLES:Core Stabilizers, Rear Obliques Deltoids, DON’T: Donottightenneckmusclesorbendthearms. extendbotharms.KeepDO: Fully anuprightposture, extendingneckandkeeping chestopen. TARGETED MUSCLES:LowerAbdominalsandShoulderStabilizers power cords orweightstoweightbracket. VARIATION: To addresistance, increase incline,addstretch cords, DON’T: Donotusefast movements. Focus onslow, controlled motion. DO: Useslowmovements -uponacount of1,downonacount2.

This is an advanced exercise. sure Be tohook your instep over thebench and engageyour SUPER ABCRUNCHES(ADVANCEDEXERCISE) CROSS BODYSHOULDERRAISE(ADVANCED) START START

EXERCISES: ABS FINISH FINISH At thesametime, . 04/01/15 ABS 04/01/15 ABS • Returntostartingposition byslowlyrotatingbacktoSTART position. • Usingyourcoremuscles,rotateupperbodytowards thebackofV • Start withyourleftarmholdingthehandleandextended towardsthefrontofV • Grasp thelefthandlewithhand.Sitonfront thebenchfacingsideways. • StandtothesideofVasa Trainer withyourbacktothemachine. • ReturntostartingpositionbyslowlyrotatingbackSTART position. • Usingyourcoremuscles,rotateupperbodytowardsthebackofV • Start withyourrightarmholdingthehandleandextendedtowardsfrontofV • Grasp thelefthandlewithrighthand.Sitonfrontbenchfacingsideways. • StandtothesideofVasa Trainer withyourbacktothe machine. and shouldersarefacingtowardstheback. front oftheVasa Trainer. right armextendedstraightinfrontofyou(seeSTART position). Your shouldersshouldbefacingthe and shouldersfacetheback. your leftarmextendedinfrontofyou(seeSTART position). TARGETED Rear MUSCLES:Obliques, Lower Back, Deltoids VARIATION: seeSIDE SADDLE TWIST -forehand. DON’T: Donotbendelbow. DO: Sweep across front ofbodylike atennisbackhandswing.Useslow, controlled movements. TARGETED MUSCLES:Obliques Front andLowerBack, Deltoids VARIATION: seeSIDESADDLE TWIST-backhand. DON’T: Donotbendelbow. DO: Sweep across front of body like a tennis forehand swing. Use slow, controlled movements. START START SIDE SADDLETWIST- SIDE SADDLETWIST- EXERCISES: ABS backhand forehand FINISH FINISH asa Trainer soyourhands asa Trainer soyourhands asa Trainer andyour asa Trainer and 9 10 • Slowlystraightenlegstoreturnstartingposition. • Using yourabdominals,pullkneestowards chest. • Extendyourlegsstraightoutinfrontofyouandlean backonthebench,usingelbowsandforearms • Clip thepulleyclipstoD-ringonanklestraps. • Grasp thepulleyclips,oneineachhand.Pullbench partwayuptheincline.Straddlebench, • Unhookhandlesorpaddlesfromthepulleycableclips. Attach anklestrapstoyourankles. • Repeat forothersidefacingoppositedirection. • ReturntostartingpositionbybringingyourarmsslowlybackST • Withanuprightposture,leanawayfromthefrontofVasa Trainer whileextendingarmsover • Sit onthebenchfacingsidewayswitharmsextendedacrossyourtorsotowardsfrontof • Grasp thelefthandlewithbothhands. • StandtothesideofVasa Trainer withyourbacktothe machine. for support. Holdthesideofbenchstability. then sitinthemiddleofbenchfacingforward. head. Useyourcoremusclestoinitiatethepull. Vasa Trainer (seeSTART). TARGETED MUSCLES:LowerAbdominals VARIATION: For advanced lower abpulls,usewebbingstraps insteadofpulleycablesystem. to slowlylowerthebenchback toSTART position. DON’T: thebenchtoreturn Donotallow quickly. Useyour abdominalmuscles DO: Useslow, controlled motionsupanddown. TARGETED MUSCLES:Obliques, Deltoids DON’T: Donotusearmstopull,your core musclestoinitiatethemovement. DO: Keep aslightbendinyour elbowtoreduce stress ontheelbowjoint. START START FRONTAL LEANANDPULL LOWER ABPULLS

EXERCISES: ABS MID FINISH ART position. FINISH -

04/01/15 ABS 04/01/15 ABS • Slowlyreturntostartingpositionbyextendingyourarmsbackoverlegs. • From anduprightposition,pullyourhandsbackuntilreachthesideofribcage. • Startwitharmsfullyextendedinfrontofyou,palmsfacingin. • Place yourlegsstraightoutinfrontofyou(seeSTART), orfor ADVANCED position,holdyourfeet • Sit onthebenchfacingfrontofmachine. • Holdbothhandlesandpullthebenchhalfwayupincline.Straddlefacingfront. • • Engage yourabdominalsbytryingtokeeptheballstable witharmsextendedatchestheight. • Push forcefullyoff thefoot platform,holdingthemedicineballaboveyourchest. • Start withlegsinasquatpositionbybendingbothknees to90degrees(seeST • Hold amedicineballbetweenyourhands.Liebackon benchandextendarmsabovechest. • Place feetshoulderwidthapartonfootplatform. • Straddle thebenchandsittowardsbottomedgeofbench. Absorb thereturnwithyourlegs,bendlegsto90degrees andpushof up withlegsbentin“crunch”position. TARGETED MUSCLES:Abdominals,Arms,Latissimus VARIATIONS: Holdfeet legsbentina“crunch”position upwith for ADVANCED ABLAT DON’T: Donotleanback.Keep your torsoinanupgrightposition. DO: Concentrate onkeeping your abdominalsengaged. TARGETED MUSCLES: Thighs,,Buttock, Calves, Abdominals,Shoulders,Chest VARIATION: You canusealight dumbbell orfreeweight plateinplaceofmedicineball. DON’T: your Donotallow lowerbacktoarch. Press into thebench. it tendtomovebest apossible.Theball will backandforth. DO: Hold the arms and medicine ball straight above your chest throughout the exercise as START START PLYO - AB LATROW- EXERCISES: ABS MID with medicineball straight leg FINISH Ball will move will Ball backandforth. f again. ART). FINISH

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