Lehner Versand 00212 Gebrauchsanleitung Seite 16

EN
Leg Lift (Two Legs)
Training for Lower Abdominal Muscles
Dips
Training for Triceps – Shoulders
Pelvic Lift
Training for Buttocks – Lower Back Muscles
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1. Sit in the middle of the device, slightly shifting to the
rear.
2. Shift your weight backwards and support yourself
gently with your hands on the fl oor.
3. Close your legs and stretch them out straight in front
of yourself.
4. EXERCISE: Lift your legs up closed and stretched out
and then lower them again. Repeat.
Important: Perform the movement without any swing.
Do not place your legs down during the exercise.
1. Sit down on the fl oor in front of the
2. Place your hands down in parallel on
3. Place your legs in parallel and lift your
4. EXERCISE: Bend your arms and then
1. Lie down on your back on a mat.
2. Place your feet on the device in
3. Place your arms down parallel next to
4. EXERCISE: Tense your stomach,
device.
the pimpled surface of the device.
bottom up 10 – 15 cm.
stretch out again. Repeat.
Important: Do not place your bottom
down during the exercise and do not
hunch up the shoulders.
parallel.
your body.
raise your hips vertically upwards and
then lower again.
Important: Do not place down your
hips during the exercise and do not
end up in a hollow back position.