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BASIC MOTIONS
continued
2. CORE PIVOTS
This is another popular, fun and challenging way for mobilizing your buttock, hip and pelvic region on your AB
Doer 360™. After securely assuming the SP start to swivel your Dynamic Fluidity Seat from side-to-side while
keeping your feet in the same positions on the floor. As you twist your upper legs, knees and entire waistline
will rotate in this beautifully choreographed exercise sequence that conditions all sides of your midsection,
inner and out legs, while also mobilizing the muscles of your lower back. At times you will want to increase
your pivoting speeds while also increasing your ranges of side-to-motions as your core flexibility and coordination
improve. This motion will keep you smiling and always happy!
3. BODY BOOGIES
(Circular; Clockwise and Counter-clockwise)
With a wide stance, and feet firmly planted onto the floor, sit upright in the SP then begin to rotate your torso
in a circular fashion. Perform 10 circular motions in one direction then switch and rotate in the opposite direction.
Start with shorter range-of-motion circular rotations that are slow and controlled, then as you warm up,
increase the range-of-motion for each circle and its speed.
This motion is incredibly effective for working ALL the midsection muscles, your spinal and back muscles,
abdominal and obliques, all while your legs and upper body receive incredible toning benefits at the same time!
STORING OR TRANSPORTING
continued
5. Carefully remove the ‘Long Insert Pin’ from the
front ‘U-Shaped Base Leg’, fold it underneath the
unit and re-insert the ‘Insert Pin’ to lock into place.
6. Perform the same action as explained in #5
above for the rear ‘U-Shaped Base Leg’; removing
its ‘Long Insert Pin’, folding it underneath the unit
and re-insert the ‘Long Insert Pin’ to lock into place.
NOTE:
Always re-insert the ‘Insert Pins’ when removed as these are free-moving items that can be
misplaced, or lost.
