Calf Press
Muscle:
Calves
(Figures 1 & 2)

- Lie on your back on a leg press machine.
- Keep the legs straight.
- Place the front of your feet on the lower edge of the platform.
- Slowly push the weight with your toes as far as you can.
- Keep your posture for a moment and then slowly return to the starting position and repeat.
- Don't bounce the platform with your toes.

Figure 1

Figure 2

Leg Curl
Muscle:
Hamstrings
(Figures 3 & 4)

- Sit on a leg curl machine and position your thighs below the pad.
- Slowly bend your knees to push your heels towards your buttocks.
- Pause for a moment and then slowly extend your legs back to the starting position and repeat.

Figure 3

Figure 4

Crunches
Muscle:
Upper to Middle Abdomen
(Figures 5 & 6)

- Lie on your back on the ground and put your heels on a bench with your knees bent at a 90-degree angle.
- Slowly lift your head and shoulders a few inches off the floor.
- Rest your lower back on the floor and tighten your abdominal muscles.
- Maintain the posture for a short moment. Slowly return to the starting position and repeat.

Figure 5

Figure 6

Seated Leg Raise
Muscle:
Middle Abdomen
(Figures 7 & 8)

- Sit on the end of a flat bench.
- Place your hands under your buttocks and grasp the sides of the bench with both hands.
- Straighten your legs and place them together.
- Lift your thighs towards your chest. Bend your knees at a 90-degree angle.
- Concentrate on working the abdominal muscles and relax other parts of the body.

Figure 7

Figure 8

(Sam Li, Head Coach, HK Bodybuilding Team)