YV 20 Vibron
BH Fitness • 20155 Ellipse • Foothill Ranch • CA • 92610
www.bhnorthamerica.com • Phone 949-206-0330 • Fax 949-206-0350
16
A 13 Lateral Abdominals
With one foot directly behind the other, place one elbow on the
Power-Plate and lean sideways. Keeping your head, torso and legs
straight, push your shoulders down and tighten your torso
simultaneously. This exercise works the lateral abdomen. To add
variation try pushing your hips upward at the same time!
A 14 Push Up
Kneel in front of the Power-Plate, placing hands on the plate
shoulder width apart with fingers facing inward. With a straight
back and tense abdomen, push off the Power-Plate platform. This
exercise will strengthen chest, shoulder muscles and triceps. For
variation, try straightening your legs and lifting your knees.
A 15 Abdominal Crunch
Place a pillow under the small of your back, raise your legs and
place your hands under your head for support making sure to keep
your elbows parallel with the floor. Crunch your upper body
toward your legs and feel the tension in the abdominals. Ensure
your buttocks and lower back do not lose contact with the mat. To
vary the routine, place your feet on the step.
A 16 Latissimus Dorsi Dip
Place the handles on the mat shoulder width apart. Keeping wrists
and forearms straight gently push off the handles. It is important
to keep the hips straight and to push the shoulders downward.
This exercise promotes muscular arms, shoulders and abdomen.
Try doing the same exercise but this time keep your legs straight.
