sportplus SP-SUB-019 Bedienungsanleitung Seite 28

EXERCISE 1: SIT-UPS
Training the upper and medium abdominal muscles
EXERCISE 2: LIFTING LEGS
Training the lower abdominal muscles
SP-SUB-019-IM-INT-V05.indb 28
a. Sit down on the bench with your
knees above the (long) cushion
mount. Secure your feet underneath
the (short) cushion mount.
b. Cross your arms behind your head. Then
move your upper body up and down
keeping your back straight and thereby
consciously using and bracing your abs.
c. Move you upper body back and stop
just before the back cushion in order
to achieve a constant tension.
d. Inhale when bracing your muscles and
exhale when releasing your muscles.
a. Lie down on the back cushion with your
back positioned as shown in the picture
and grab the (long) cushion mount.
b. Extend your legs horizontally.
c. Slowly pull your legs back to
your chest while exhaling.
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