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EN
16
Leg Lift (Two Legs)
Training for Lower Abdominal Muscles
1. Sit in the middle of the device, slightly shifting to the
rear.
2. Shift your weight backwards and support yourself
gently with your hands on the
fl
oor.
3. Close your legs and stretch them out straight in front
of yourself.
4.
EXERCISE:
Lift your legs up closed and stretched out
and then lower them again. Repeat.
Important:
Perform the movement without any swing.
Do not place your legs down during the exercise.
Dips
Training for Triceps – Shoulders
1. Sit down on the
fl
oor in front of the
device.
2. Place your hands down in parallel on
the pimpled surface of the device.
3. Place your legs in parallel and lift your
bottom up 10 – 15 cm.
4.
EXERCISE:
Bend your arms and then
stretch out again. Repeat.
Important:
Do not place your bottom
down during the exercise and do not
hunch up the shoulders.
Pelvic Lift
Training for Buttocks – Lower Back Muscles
1. Lie down on your back on a mat.
2. Place your feet on the device in
parallel.
3. Place your arms down parallel next to
your body.
4.
EXERCISE:
Tense your stomach,
raise your hips vertically upwards and
then lower again.
Important:
Do not place down your
hips during the exercise and do not
end up in a hollow back position.