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End position
3. Tighten your abdominal muscles.
4. Lift up one leg and pull it up toward your
chest. Your elbows are pointing outward and
your hands remain under your shoulders.
5. Lower your leg again and pull the other leg
up toward yourself. Make sure that your
upper body remains straight and your head is
aligned with your spine.
6. Switch legs and repeat the exercise
10 to 15 times for three sets.
Important: keep your back straight
during the exercise.
Stretching
Take sufficient time to stretch after each training
session. Some simple exercises to do this are
shown below.
You should perform each exercise 3 times per
side for 15–30 seconds.
Neck muscles
1. Position yourself in a relaxed posture. Pull
your head gently to one side with one hand,
first to the left and then to the right. This
exercise stretches the sides of your neck.
Arms and shoulders
1. Stand up straight with your knees slightly bent.
2. Bend your right arm behind your head until your
right hand is between your shoulder blades.
3. Grab your right elbow with your left hand and
pull it backwards.
4. Change sides and repeat the exercise.
Leg muscles
1. Stand upright and lift one foot off the floor.
2. Rotate it slowly, first in one direction, then in
the other.
3. Switch feet after a while.
Important: make sure your thighs re-
main parallel to each other. Push your
hips forwards, keeping your upper
body upright.
Storage, cleaning
When not in use, always store the product clean
and dry at room temperature.
Wipe clean with a dry cloth only. Protect the
product from extreme temperatures, sun and
dampness.
Improper storage and use of the product could
lead to premature wear and tear, which could
result in injury. IMPORTANT! Never clean the
product with harsh cleaning agents.
GB/IE
19
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