Leg Raise In Side Position (Fig. F) Starting Position - Crivit 323072 1901 Gebrauchsanweisung

5. Bend your arms and lower your upper body
until it is almost on the exercise mat.
Your elbows should be facing outwards.
6. Your head should be in line with your spine,
and your shoulders should be down. Keep
your body tensed.
7. Stay in this position for a moment and then go
slowly back to the starting position.
8. Repeat this exercise 10-15 times in
3 sequences.
Important: Be aware of your body
tension during this exercise. Keep your
knees, hips and upper body in line.
Side push-up, hip raise (fig. C)
Starting position
1. Lie on your side on the exercise mat with your
legs straight. Your top leg should rest on your
bottom leg.
2. Support yourself with your bottom lower
arm. Ensure that your lower arm is below your
shoulder and your upper arm is in line with
your shoulder. Your hand of your supporting
arm should be palm up, and your other arm
should rest lightly on your upper hip.
Final position
3. Tighten your buttocks and abdominal muscles
and raise your body in alignment. Your top
leg should rest on your bottom leg.
4. Draw your shoulder blades towards your
spine. Your head should be in line with your
spine and your shoulders should be down.
5. Stay in this position for a moment and then go
slowly back to the starting position.
6. Repeat this exercise 10-15 times in
3 sequences and then change sides.
Important: Be aware of your body
tension during this exercise. Keep your
head in line with your spine and your
shoulders down.
Crunch-up (fig. D)
Starting position
1. Lie on your back on the exercise mat and
raise your legs until your knees are above
your hips. Ensure that your knees are slightly
bent.
2. Lift your upper body and stretch up your arms.
Final position
3. Tighten your abdominal muscles and lift your
upper body.
4. While lifting your arms, draw your shoulder
blades in towards your spine. Your head
should be in line with your spine, and your
shoulders should be down.
5. Stay in this position for a moment and then
go slowly back to the starting position.
6. Repeat this exercise 10-15 times in
3 sequences.
Important: Be aware of your body
tension during this exercise. Keep your
head in line with your spine and your
shoulders down.
Hands and knees position (fig. E)
Starting position
1. Position yourself on your hands and knees on
the exercise mat.
2. Lift one leg parallel to the floor.
Final position
3. Tighten your abdominal muscles. Look down
at the exercise mat.
4. Raise your leg. Your leg should be at a right
angle and the sole of your foot should face
upwards.
5. Your head should be in line with your spine,
and your shoulders should be down.
6. Stay in this position for a moment and then
go slowly back to the starting position.
7. Repeat this exercise 10-15 times in
3 sequences and then change legs.
Important: Be aware of your body
tension during this exercise. Keep your
head in line with your spine and your
shoulders down.
Leg raise in side position (Fig. F)
Starting position
1. Lie on your side on the exercise mat with your
legs straight. Your top leg should rest on your
bottom leg and your head should rest on your
lower arm which should be straight.
2. Place the other hand in front of your upper
body on the mat.
Final position
3. Tighten your abdominal muscles and ensure
that your body is straight.
GB/IE 15