Table des Matières
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Lateral Raises (Fig. L)
Starting Position
1. Anchor the equipment, as shown, into the
lower part of the door frame.
2. Lie down on one side and position your feet
under the equipment. Your legs are on top of
each other.
3. Cross your arms over your chest.
Final Position
4. Tense your gluteal, leg and abdominal
muscles and lift your upper body sideways.
Your head will form an extension of the
spinal column.
5. Remain in this position for a moment and
then return to the starting position.
6. Repeat the exercise three times for
10-15 minutes each time.
Important: This exercise focuses on the
lateral core muscles. Tense and hold
your body tension throughout this ex-
ercise. Be sure to perform this exercise
equally on both sides of your core.
Hanging Knee Tuck Ups (Fig. M)
Starting Position
1. Install the equipment on your door frame.
2. Grasp the equipment, as shown, in an
overhand grip, in the middle of the bar.
Final Position
3. Tense your gluteal, leg and abdominal
muscles.
4. Slowly pull the upper part of your body
upward and your shoulder blades toward
the spine. Leave the shoulders lowered and
maintain the tension in the abdominal
muscles. Your head forms an extension of the
spinal column and the neck must not be
overextended.
5. Your arms are bent and tense, so that you
will be able to see just over the middle bar of
the equipment.
6. Bend your knees and pull your legs, which
are slightly bent and close together, toward
your chest.
7. Lower your legs again until your thighs form
a right angle with your upper body.
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8. Pull your legs toward your chest once more
with a single, steady motion. Make sure that
your arms remain tense at all times in their
raised position while you are varying the
position of your legs.
9. Repeat the exercise three times for
10-15 minutes each time.
Important: This exercise focuses on the
abdominal muscles. Tense and hold
the abdominal muscles throughout the
exercise. Do not relax your legs and go
through the exercise slowly.
Abdominal and Hip Flexors (Fig. N)
Starting Position
1. Install the equipment on your door frame.
2. Grasp the equipment, as shown, in an
overhand grip, in the middle of the bar.
Final Position
3. Tense your gluteal, leg and abdominal
muscles.
4. Leave your arms long and hold the tension
of the abdominal muscles. Your head forms
an extension of the spinal column and the
neck must not be overextended.
5. Raise your stretched legs as high as possible.
Stretch the tips of your toes and try to keep
your thighs at a right angle with your upper
body.
6. Remain in this position for a moment and
then return to the starting position.
7. Repeat the exercise three times for
10-15 minutes each time.
Important: This exercise strengthens the
abdominal and hip muscles. Maintain
the body tension and don't make a
hollow back.
Back Raises (Fig. O)
Starting Position
1. Anchor the equipment, as shown, into the
lower part of the door frame.
2. Lie on your stomach and position your feet
under the equipment. Your arms form a U
shape on the sides of your head.
Final Position
3. Tense your gluteal, leg and abdominal
muscles and slightly raise your entire upper
body with your arms. Your forehead should
keep pointing toward the floor.
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