Crivit 317443 1904 Notice D'utilisation page 19

End position
4 . Tighten your abs and legs . Raise your pelvis
off the ground . Keep your trunk straight .
5 . Keep your head in extension of your spine
and your shoulders down .
6 . Hold this position for a moment, then slowly
return to the starting position .
7 . Perform three sets of 10 to 15 reps of this
exercise .
Important: Keep your body tight and
the trunk straight during this exercise.
Squats (Fig. J)
Starting position
1 . Place the product on the floor and stand on
it in the middle of the product . Keep your
knees slightly bent .
2 . Keep your arms at your sides and balance in
this position . Keep your legs slightly bent .
End position
3 . Tighten your thighs and glutes .
4 . Extend the arms to the front and your bum to
the back .
5 . Squat, ensuring your knees do not extend
beyond the toes .
6 . Keep your head in extension of your spine
and your shoulders down .
7 . Hold this position for a moment, then slowly
return to the starting position .
8 . Perform three sets of 10-15 reps of this exer-
cise .
Important: Keep your body tight and
the pelvis straight during this exercise.
Lunges (Fig. K)
Starting position
1 . Place the product on the floor in front of you .
Position your feet at hip width .
2 . Keep the back and neck straight, looking
ahead of you .
3 . Take a large lunge forward onto the middle
of the product .
4 . Balance in this position .
End position
5 . Tighten the abs and glutes .
6 . Let your arms hang by your side or place
them on your hips .
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7 . Lower your body to the floor until the front
leg is at a 90 degree angle .
Note: Be sure the thigh and lower leg of
your front leg form a 90 degree angle and
the bent knee does not extend beyond your
toes .
8 . Hold this position for a moment, then slowly
return to the starting position .
9 . Switch legs and perform three sets of 10 to
15 reps of this exercise .
Important: Keep the upper body and
pelvis straight during this exercise.
Keep your body tight during this exer-
cise.
Calves (Fig. L)
Starting position
1 . Place the product on the floor and stand with
both feet in the middle of it . Keep your knees
slightly bent .
2 . Raise your arms, extended, at your sides to
shoulder height and balance in this position .
Keep your legs slightly bent .
End position
3 . Tighten your arms and legs .
4 . Raise one leg up behind you . Keep the leg
you are standing on slightly bent .
5 . Keep your head in extension of your spine
and your shoulders down .
6 . Hold this position for a moment, then slowly
return to the starting position .
7 . Switch legs and perform three sets of 10 to
15 reps of this exercise .
Important: Keep your body tight and
the pelvis straight during this exercise.
Coordination and Balance (Fig. M)
Starting position
1 . Place the product on the floor and stand with
both feet in the middle of it . Keep your knees
slightly bent .
2 . Raise your arms to shoulder height at your
sides and balance in this position . Keep your
legs slightly bent .
End position
3 . Tighten the arms, legs and glutes .
GB/IE 19