10
YOUR COMPLETE TRAINING PROGRAMME
8. Exercise whilst drawing up of the legs (for
advanced users)
This exercise strengthens the lower stomach muscles.
Stretch your legs and raise them slightly from the floor
(start position). Raise the upper half of the upper body
to a maximum of 45° and at the same time pull the
bent legs towards the chest. Then return to the starting
position. Repeat 10 to 15 times.
11. Jack-knife exercise (for experts)
This exercise strengthens the lower stomach muscles.
Stretch your legs and raise them slightly from the floor
(start position). Raise the upper half of the upper body
to a maximum of 45°, whilst stretching both legs
upwards. Then return to the starting position. Repeat
10 to 15 times. The head rests on the head support and
the back remains on the floor!
10. Cycling exercise (for experts)
This exercise strengthens the lower stomach muscles.
Start position: head on the head support, back flat on
the floor. Stretch your legs and raise them slightly from
the floor. Lift the upper half of your upper body to a
maximum of 45°. Whilst doing so bend one leg and
move it in the direction of the chest. Then return to the
starting position. Repeat the exercise 10 to 15 times
and change to the other leg after every repetition.
Only start the exercises for experts when you have mastered the exercises for advanced users.
9. Exercise with sideways placed and slightly
raised legs (for advanced users)
This exercise trains the diagonal stomach muscles.
Stretch your legs and raise them slightly from the floor
(start position). Raise the body to a maximum of 45°
and at the same time bend your legs sideways. Then
return to the starting position. Repeat the exercise 10
to 15 times and change sides after each set.
Содержание Power Roller 11TUSFU031
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