Crivit IAN 292199 Gebrauchsanweisung Seite 14

3 . Stick your bum slightly out to the back and
straighten your pelvis .
4 . Draw in your navel and your shoulder blades
toward the spine .
5 . Keep your shoulders down and your head in
extension of the spine .
End position
6 . Tighten your arms, glutes and abdomen .
7 . Push off the mat and spread your legs in the
air .
8 . Land on the mat with your legs spread, posi-
tioning your feet at the side of the mat .
9 . Push off the mat again and put your legs
together .
10 . Land on the mat with your feet next to each
other in the middle of the mat .
11 . Perform three sets of 10-15 reps of this
exercise .
Important: Do not lock your knees and
keep your body tight.
Alternating upright heel kick
(Fig. K)
Starting position
1 . Place one foot forward and push the heel
into the mat .
2 . Bend your arms . Move the arm diagonal to
the front foot forward . Draw the other bent
arm back slightly .
3 . Slightly bend your knees and bend forward
slightly, bending from the hip .
4 . Stick your bum slightly out to the back and
straighten your pelvis .
5 . Draw in your navel and draw your shoulder
blades toward the spine .
6 . Keep your shoulders down and your head in
extension of the spine .
End position
7 . Tighten your arms, glutes and abdomen .
8 . Push off the mat and switch feet . Push the
heel landing in front firmly into the mat .
9 . Move your arms along accordingly .
10 . Perform three sets of 10-15 reps of this
exercise .
Important: Switch feet quickly and be
sure to keep your body tight.
14 GB
Alternating toe taps (Fig. L)
Starting position
1 . Place one foot in front, touching with your
toes .
2 . Bend your arms . Move the arm diagonal to
the front foot forward . Draw the other bent
arm back slightly .
3 . Slightly bend your knees and bend forward
slightly, bending from the hip .
4 . Stick your bum slightly out to the back and
straighten your pelvis .
5 . Draw in your navel and draw your shoulder
blades toward the spine .
6 . Keep your shoulders down and your head in
extension of the spine .
End position
7 . Tighten your arms, glutes and abdomen .
8 . Push off the mat and switch feet .
Tap the toes in front into the mat .
9 . Move your arms along accordingly .
10 . Perform three sets of 10-15 reps of this
exercise .
Important: Switch feet quickly and be
sure to keep your body tight.
Exercises using the handle
High knee jumping jacks (Fig. M)
Starting position
1 . Stand on the mat with your legs together .
2 . Bend your knees slightly and bend your
upper body slightly forward, bending from
the hip .
3 . Hold on to the handle with both hands .
4 . Stick your bum slightly out to the back and
straighten your pelvis .
5 . Draw in your navel and draw your shoulder
blades toward the spine .
6 . Keep your shoulders down and your head in
extension of the spine .
End position
7 . Tighten your arms, glutes and abdomen .
8 . Firmly push off the mat and draw your knees
up high .
Keep your legs apart .
9 . Land with your feet apart, placing them at
the sides of the mat .