Use The Qr-Code - Crivit IAN 278448 Mode D'emploi

6. Return to the starting position.
7. Repeat the exercise 15 times.
Important: Most of the exercises are
easier in a standing position if you place
one foot slightly forwards and support
some of your weight on this foot. An
offset foot position is also more stable.
Leg curls (figure K)
Length of suspension trainer: knee height
Starting position:
1. Lie down, facing upwards, and place your
heels in the foot loops.
Note: Push the plastic handles upwards for a
more comfortable foot position.
2. Your arms are at your sides.
End position:
3. Tense your stomach muscles.
4. Pull your heels up to your pelvis.
5. Slowly return to the starting position.
6. Repeat the exercise 10 times.
Important: Press your heels into the
foot loops during the entire movement.
Increase the intensity by lifting your
pelvis during the exercise.
Crunch (figure L)
Length of suspension trainer: knee height
Starting position:
1. Place your feel into the foot loops with your
toes facing downwards.
Note: Push the plastic handles upwards for a
more comfortable foot position.
2. Take a plank position supporting yourself on
your hands.
End position:
3. Tense your buttock and stomach muscles.
4. Pull your knees into your chest.
5. Move back into the starting position.
6. Repeat the exercise 15 times.
Important: Make sure you keep your
body tensed and retain good posture.
Most plank exercises on the floor are
easier if you support yourself on your
lower arms.
12 GB/IE/NI
If you support yourself on your hands
with your arms extended then the
exercise becomes more difficult.
Hip lifts (figure M)
Length of suspension trainer: knee height
Starting position:
1. Lie on your back with your heels in the foot
loops.
2. Your arms are at your sides and your palms
flat on the floor.
End position:
3. Tense your core muscles.
4. Lift your pelvis off the ground by pressing your
heels into the foot loops.
5. Lower your pelvis again half way.
6. Repeat the exercise 15 times.
Important: Make sure you keep your
body tensed and retain good posture.
Most floor exercises become more
difficult the further away you are from
the attachment point (and vice versa).
Side plank (figure N)
Length of suspension trainer: knee height
Starting position:
1. Lie on your left hip and support yourself on
your lower left arm with your toes in the foot
loops under the attachment point.
2. Your legs are offset with the upper leg in front.
End position:
3. Tense your buttock and stomach muscles.
4. Lift your pelvis into a plank position and hold
for 10 seconds.
5. Return to the starting position.
6. Repeat the exercise 10 times on each side.
Important: Increase the intensity by
supporting your free arm on your hip or
extending it upwards.

Use the QR-code

You can watch the exercises
described here as a video using
the QR-code.
You will need a QR-code scanning
app on your phone or tablet to
do this.