Publicité
Leg lift (Fig. D)
Starting position
1. Lie down with your back on a mat and grip
the product between your legs.
2. Stretch your legs upward with the product.
Your arms are lying close to your body.
End position
3. Tighten your abdominal muscles and slightly
lower your legs downward. Your feet are
not touching the floor and your lower back
remains continuously on the floor.
4. Maintain bodily tension for a short time and
then raise your legs with the product once more.
5. Repeat this exercise 10 to 15 times for
three sets.
Important: keep your lower back on the
mat during the exercise.
Ball leg curl (Fig. E)
Starting position
1. Lie down with your back on a mat and your
lower legs on the product. Your feet and
lower legs are resting on the product.
2. Lift up your body until your upper body forms
a line with your legs.
Your arms are outstretched and close to your
body.
3. Your head and shoulders are on the mat.
End position
4. Tighten your buttock and abdominal muscles.
5. Lift your buttocks upward and simultaneously
use your feet to roll the product toward you
until only your feet are on the product, your
buttocks forming a roughly 90-degree angle
with your legs.
6. Hold this position for a short time.
7. Then lower your buttocks and simultaneously
use your feet to roll the product away from
you until your lower legs are on the product.
8. Repeat this exercise 10 to 15 times for three sets.
Important: keep your back straight and
your body tense during the exercise.
Buttock lift (Fig. F)
Starting position
1. Lie down in the press-up position with your
feet and shins on the product. Your arms are
tensed, elbows are pointing outward and your
hands are below your shoulders.
2. Keep your body straight and tighten your
abdominal muscles.
End position
3. Lift one outstretched leg as high as you can
while ensuring your back remains straight.
Make sure that you do not arch your back.
4. Hold this position for a short time and then
lower your leg again. Make sure that your
upper body remains straight and your head is
aligned with your spine.
5. Switch legs and repeat the exercise
10 to 15 times for three sets.
Important: maintain consistent bodily
tension. Your head is an extension of
your spine and your shoulders are
lowered.
Press-up (Fig. G)
Starting position
1. Lie down in the press-up position with your
hands on the product. Your hands are below
your shoulders and your elbows are pointing
slightly outward. Only the balls of your feet
are touching the floor.
2. Raise your upper body and maintain a
straight posture.
End position
3. Tighten your buttock and abdominal muscles.
4. Lower your upper body to do a press-up. Your
elbows are pointing outward and your hands
remain under your shoulders.
5. Maintain the bodily tension for a short time
and then raise your upper body again.
Be sure to keep your upper body straight and
to keep your head aligned with your spine.
6. Repeat this exercise 10 to 15 times for three sets.
Important: always keep your back
straight during the exercise.
Mountain climber (Fig. H)
Starting position
1. Lie down in the press-up position with your
hands on the product. Your hands are below
your shoulders and your elbows are pointing
slightly outward. Only the balls of your feet
are touching the floor.
2. Raise your upper body and maintain a
straight posture.
GB/IE
19
Publicité
