18
Exercise description
GB
Starting position: lie down
on the almost vertically inc-
lined bench. Your lower
thighs lie on the leg pad.
Draw the tiptoes towards
your body. The hands are
in contact with the neck.
Exercise: as in exercise 1
Benefits: abdominals, leg stretching muscles, hip flexer
Starting position: as in
exercise 1, but with arms
held forward parallell to
the bench.
Exercise: as exercise 1, but
twisting gently alternatively
to the left or to the right
with extended arms.
Benefits: abdominals and obliques (front and side stomach muscles)
1. Crunch
2. Side Crunches
3. Crunches on inclined bench
Starting position: lie down
on the vertically adjusted
bench. The hands grasp
the leg rest. Keep the hip
joints bent at 90°. The legs
are held above the body
and are slightly bent at the
knees.
Exercise: the pelvis area is lifted and then again lowered. Keep the legs
in the vertical position.
Benefits: abdominals
4. Pelvis Lift
Starting position: adjust
the pad into a diagonal
position. Lie down on the
bench. The hands grasp
the vertically adjusted leg
rest. Keep the hip and the
knee joints bent at 90°.
Exercise: legs (still bent) are raised to torso and then lowered again.
Benefits: abdominals
5. Lift legs with knees bent
Starting position: adjust
the pad into a diagonal
position. Sit down on the
bench and lean back your
upper body. The hands
grasp the leg rest. The hip
and knee joints are bent at
90°.
Exercise: stretching movement of the hips and knee joints. Then bend hips
and knees back into starting position.
Benefits: abdominals; hip flexer, leg stretching muscles
6. Leg extension, seated
Starting position: adjust
the back rest and leg rest
into a horizontal position.
Lie down on the bench
and adjust the incline in a
way that enables you to
bend your hips and knees
in a 90° angle. Draw the tiptoes towards your body. The hands are in
contact with the neck.
Exercise: the upper torso is lifted forward, raised slightly and then again
lowered. Do not lift the pelvis area off the bench.
Benefits: abdominals (front stomach muscles)
