23
GB/MT
Squats (figure C)
Starting position
1. Stand with your feet on the floor shoul-
der-width apart. Your toes are pointing
forwards and your knees are slightly bent.
2. Take the article in your hands and hold it in
front of you at chin height with your arms
bent.
End position
3. Tense your buttock, arm, and stomach mus-
cles.
4. Extend your buttocks out backwards and
squat. Make sure that your upper body is
upright and leaning slightly forwards.
5. Stay in this position briefly and then return to
the starting position.
6. Repeat the exercise 10-15 times for three sets.
Important: Keep your back straight
throughout the exercise.
Side plank (figure D)
Starting position
1. Lie on the floor on your side. Your legs are on
top of one another.
2. Support yourself on your lower arm. Your
lower elbow is under your shoulder and is
pointing backwards.
3. Place the article on top of your pelvis and
hold it with your upper hand.
End position
4. Tense your buttock, leg, and stomach muscles.
5. Lift your pelvis until your body forms a straight
line. Your head remains as an extension of
your spine.
6. Hold this position for a moment and then low-
er your hips again to just above the ground.
Your hips should not touch the floor.
7. Repeat the exercise 10-15 times for three sets.
Important: Make sure that you keep
your body tensed throughout and
avoid allowing your hips to sag.
Squats (figure E)
Starting position
1. Hold the article in both hands and extend
your arms up above your head.
2. Stand on your toes with your feet shoul-
der-width apart.
End position
3. Tense your buttock and stomach muscles.
4. Go down rapidly into the crouch jump posi-
tion and toss the article in front of you with
force.
5. Pull your extended arms backwards. Make
sure that your knees do not extend beyond
the tips of your toes and your buttocks are
extended out backwards as if you wanted to
sit on a stool.
6. Return to the starting position and pick the
article up again.
7. Repeat the exercise 10-15 times for three sets.
Important: Keep your back straight
throughout the exercise.
Reverse push-up (figure F)
Starting position
1. Lie on the floor on your stomach. Your legs
are extended out backwards, feet rest on the
balls of your feet.
2. Position the article under your left hand and
hold it at the side.
End position
3. Tense your arm, buttock, and stomach mus-
cles.
4. Press your body upwards and pull your left
hand with the article close to your chest. Your
elbows are facing downwards. Make sure
your body is in line and avoid hollowing your
back. Your gaze is directed forwards.
5. Stay in this position for a moment and then
return to the starting position.
6. Repeat the exercise 10-15 times for three sets
and then change sides.
Important: Make sure that you keep
your body tensed throughout the exer-
cise and carry the exercise out slowly.
