106
EXERCISE SUGGESTIONS
Exercised muscles:
•
Abdominal muscles, external oblique abdominal muscle, upper body
Board settings:
•
-
Movement essentials:
• Lie down on the fitness board
•
Raise the left leg and the left bent arm in each case
•
Tighten the abdominal muscles and raise the upper body and then slowly lower it again.
•
Now repeat the exercise with the right leg
061 SIT-UPS IN SUPINE POSITION
Exercised muscles:
•
Lateral abdominal muscles, straight abdominal muscle
Board settings:
•
Align the handles to the outside
Movement essentials:
• Lie sideways on the fitness board
•
Slowly support yourself on your forearm, with the other one bent on your hip
• Push your hips up, hold this position briefly and lower yourself again
•
The extended legs should form a straight line with the buttocks and the upper body
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Now repeat the exercise on the other side
062 ALTERNATIVE SIDE PLANK