7
GB/IE
Exercises
Sit-ups with crossed legs
j
Bend your legs so that both thighs form a 90°
angle with the floor. Make sure that your knees
are also at a 90° angle.
j
Cross the lower part of your legs.
j
Raise the upper part of your body until your
head is about 30 to 40 cm above the floor.
Calmly exhale while doing so.
j
Slowly lower the upper part of your body.
Calmly inhale while doing so.
j
Repeat this exercise 6 to 20 times. While do�
ing this exercise, alternately place the left and
the right foot on top.
Sit-ups with heels on the floor
j
Bend both knees at a 90° angle and place the
heels on the floor.
j
Raise the upper part of your body until your
head is about 30 to 40 cm above the floor.
Calmly exhale while doing so.
j
Slowly lower the upper part of your body.
Calmly inhale while doing so.
j
Repeat this exercise 5 to 20 times.
Trunk bend for the lateral
abdominal muscles
j
Bend the knees at a 90° angle and place both
feet flat on the floor next to each other. First
lower the right foot.
j
Now turn your hips to the left side. Keep your
legs on the floor.
j
Now raise the upper part of your body until
your head is about 30 to 40 cm above the
floor. Calmly exhale while doing so.
j
Slowly lower the upper part of your body.
Calmly inhale while doing so.
j
Repeat this exercise 6 to 20 times. While do�
ing this exercise, alternately place the left and
the right foot on top.
Abdominal exercise: leg lift
j
Bend both knees at a 90° angle and cross
your feet.
j
Make sure that your heels are lying on the floor.
j
Raise the upper part of your body and your
legs at the same time until your head is about
20 to 30 cm above the floor. Slowly exhale
while doing so.
j
Hold your breath and keep this position for
about 2 seconds.
j
Slowly inhale and return the upper part of your
body and your legs to their starting positions.
j
Repeat this exercise 6 to 20 times. While do�
ing this exercise, alternately place the left and
the right foot on top.
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