Lie down on the plate, put together and raise legs to a
vertical position while keeping knees straight.
Keeping knees and tiptoes close to each other, rotate
tiptoes together.
When rotating tiptoes, keep hips and waist on the plate
inducing tension in lower abdomen.
C2
LEG CIRCLE
11Hz~14Hz
Lie down on the plate, hold your head on the back
with hands, bend your knees about 90 degrees, and
pull your legs up toward upper body.
Raise shoulder blades from the plate, pulling jaws
inward while looking at belly button.
Keep your eyes to belly button in order to relieve
overload to the cervical vertebral. Make your back
convex outward.
C1
CRUNCH
10Hz~14Hz
Core
Core
Caution
ㅣ
Position
ㅣ
Caution
ㅣ
Position
ㅣ
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