DS Produkte Leg Magic Mode D'emploi page 58

Abdominal Muscle Roll Backs
This exercise targets the abdominal muscles.
Start in a sitting position on the fl oor in front
of your LEG MAGIC™ personal trainer.
Bend both knees slightly placing your heels
on the fl oor. Keeping your back straight, lean
backwards. With your arms reach forward
in order to balance out your torso, which
is leaning back. See fi g. 19. Gently tip the
spine and roll your lower back to the fl oor.
Keep the heels on the fl oor while tensing
the abdominal muscles. See fi g. 20. Pause
while down in the movement. Then stretch
your back and return to the initial position.
Repeat this exercise for 60 seconds and if
necessary, pause between the repetitions.
For additional support, you can place your
hands behind the upper thighs.
Fig. 21
Fig. 22
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Fig. 19 Fig. 19
Fig. 20
Lift Your Hips
This exercise targets the muscles of the
hips and the rear thighs. Lay down on
your back on the fl oor in front of your
LEG MAGIC™ personal trainer. Bend
both knees at an angle of approx. 90°
and put your feet down at hip-width.
Lay your hands fl at on the fl oor at your
sides. See fi g. 21. Clench the muscles of
your buttocks together and lift the hips
until they form a line with the knees and
shoulders. See fi g. 22. Pause while in
the highest position of the movement.
Then slowly lower your hips back to the
initial position. Press your shoulders to
the fl oor and do not place any weight
on the backside of your neck. Repeat
this exercise for 60 seconds and pause
between the repetitions if necessary.
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