Suggested Exercises - Crivit 317443 1904 Notice D'utilisation

3 . Then switch legs and repeat this exercise .
4 . Raise your legs one at a time and walk a few
steps in place .
Be sure to only raise your legs enough to
stay well balanced .

Suggested exercises

Ab workout (Fig. F)
Starting position
1 . Place the product on a chair or bench .
2 . Sit on the middle of the product and extend
the arms to the sides at shoulder height . The
palms are facing up .
End position
3 . Tighten your arms, legs and abs .
4 . Raise one leg, keeping it extended . Be sure
to keep the knee slightly bent and the thigh
on the seat .
5 . Keep the back and pelvis straight . Keep the
shoulders down .
The head forms a straight line with the back .
6 . Hold this position for a moment, then return
to the starting position .
7 . Switch legs and repeat this exercise, alternat-
ing legs, about 5 to 10 times .
Important: Keep the upper body and
pelvis straight during this exercise . Keep your
body tight during this exercise .
Jackknife (Fig. G)
Starting position
1 . Place the product on the floor .
2 . Sit in the middle of the product and place
your arms behind you to brace yourself .
Keep the elbows slightly bent .
3 . Extend the legs to the front and place the
heels on the floor .
4 . Balance in this position .
End position
5 . Tighten the legs and abs .
6 . Raise both legs, extended, off the floor .
Note: In the beginning, you can simply raise
the legs off the floor . After exercising for a
while you can raise the legs higher off the floor .
7 . Keep the back and pelvis straight . Keep your
shoulders down . The head forms a straight
line with the back .
18 GB/IE
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8 . Hold this position for a moment, then return
to the starting position .
9 . Perform three sets of 10 to 15 reps of this
exercise .
Important: Keep the upper body
straight during this exercise. Keep your
body tight and your shoulders down
during this exercise.
Leg Raises (Fig. H)
Starting position
1 . Place the product on the floor .
2 . Sit in the middle of the product and place
your arms behind you to brace yourself .
Keep the elbows slightly bent .
3 . Extend the legs to the front and place the
heels on the floor .
4 . Balance in this position .
End position
5 . Tighten the legs and abs .
6 . Raise both legs, extended, off the floor .
Note: In the beginning, you can simply
raise the legs off the floor . After exercising
for a while you can raise the legs higher off
the floor .
7 . Raise your arms, extended to the sides at
shoulder height .
8 . Keep the back and pelvis straight . Keep
your shoulders down . The head forms a
straight line with the back .
9 . Hold this position for a moment, then return
to the starting position .
10 . Repeat this exercise about 5 to 10 times .
Important: Keep the upper body
straight during this exercise. Keep your
body tight and shoulders down during
this exercise.
Pelvic Lifts (Fig. I)
Starting position
1 . Place the product under your feet on an
exercise mat . Your legs are at bent .
2 . Lie on your back on the exercise mat and
keep your legs bent . Place your arms next to
your body .
3 . Balance in this position .