Fig. 16
Fig. 15
INNER THIGH SQUEEZE AND HOLD
This exercise targets the adductor muscles of the
inner thighs. Begin in the “Starting Position”
described previously. Bend the knees very slightly
and maintain this “soft knee” position throughout
the exercise. Slowly slide the legs open until your
feet almost touch the outer stops on the Rails. See
FIG. 15. Using smooth and controlled movements,
draw your legs together until the Foot Platforms
almost touch the inner stops on the Rails. Hold
and squeeze with the inner thigh muscles for
4 to 6 seconds. See FIG. 16. Then, slide
the legs open again to a wide position.
Continue this inward squeeze and
hold exercise for 60 seconds, resting
between repetitions when needed.
Maintain good posture and avoid
banging the Foot Platforms against
either the inner or outer stops.
V-SIT WITH HEEL TAPS
This exercise challenges the abdominal and lower back
musculature. Begin in a seated position on the floor in front of
your Leg Magic
®
exerciser. Make sure you have plenty of
clearance between yourself and the Leg Magic
®
exerciser.
Bend both knees slightly and rest the heels on the floor.
Lean back about 45 degrees with a straight back. Reach
forward with the arms to counterbalance this v-sit position
of the torso. See FIG. 17. Holding the v-sit position, lift one
foot slightly off the floor. Lower the foot, lightly tapping the
heel, while simultaneously lifting the other foot. See FIG. 18.
Repeat these alternating heel taps for 60 seconds. Sit
upright and rest between repetitions if needed. For added
assistance, the hands may be placed behind the thighs
for support.
Fig. 18
Fig. 17
Fig. 6
Fig. 5
Fig. 4
Fig. 3
INNER THIGH SQUEEZE
This exercise targets the adductor muscles
of the inner thighs. Begin in the “Starting
Position” described previously. Bend the
knees very slightly and maintain this “soft
knee” position throughout the exercise.
Slowly slide the legs open until your feet
almost touch the outer stops on the Rails.
See FIG. 3. Using smooth and controlled
movements, draw your legs together until
the Foot Platforms almost touch the inner
stops on the Rails. See FIG. 4. Continue this
inward and outward sweeping motion for
60 seconds, resting between
repetitions when needed. Maintain
good posture and avoid banging the
Foot Platforms against either the
inner or outer stops.
REPEATER LUNGES
This exercise will help tone the muscles of the hips
and thighs. Begin by standing behind your Leg
Magic
®
exerciser, facing sideways. Your toes should
be aligned with the outer edge of the Rail
on one end of the exerciser. Place your inside hand
lightly on the Handlebar Assembly. See FIG. 5.
Slowly step back with one leg into a lunge position.
Bend both knees, allowing the back heel to lift off
of the floor. Align the front knee over the ankle
and keep the knee in line with the toes. See
FIG. 6. Pause at the bottom of this movement.
Then, press up with the back leg and step
forward to the starting position. Repeat this
lunge for 60 seconds, stepping back with
the same leg each time. Rest between
repetitions if needed. After completing
all of the repetitions on one side,
change legs and repeat the lunges for
60 seconds on the opposite leg.
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