ALDI crane 44916-15 - Leg Lifts, Side; Twisting; Squat; Plank Balance

AFTER SALES SUPPORT
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1 866 558 8096 service@eurocentra.net
MODEL: 44916-15 PRODUCT CODE: 44916 03/2015
AFTER SALES SUPPORT
1 866 558 8096
service@eurocentra.net
MODEL: 44916-15 PRODUCT CODE: 44916 03/2015
6
Exercise #3 – Leg Lifts, side
• Balance on one leg near the center of the balance board.
Straighten that leg and point toe forward.
• Straighten the opposite leg and lift off the oor to the side.
See illustration.
• Tighten abdominal muscles and lift the leg up and down
sideways 20 times.
• Aim for 20 side leg lifts in 3 sets to strengthen your quads
and core muscles
Exercise #4 - Twisting
• Balance both feet on the balance board with equal weight on
both feet keeping your knees slightly bent.
• Twist your torso using your arms to maintaining balance and
control. See illustration.
• Twist for 1 minute. Try working up to 10 minutes.
Exercise #5- Squat
• Balance both feet on the balance board with equal weight on
both feet keeping your knees slightly bent.
• Bend legs in a squat position with your head and shoulders
directly over the board. See illustration.
• Hold squat position for 10 seconds then straighten legs and
return to a standing position.
• Aim to repeat 20 times in 3 sets to strengthen lower body.
Exercise #6 – Plank Balance
• Place your hands rmly on the sides of the balance
board with your fingers in the grip holes provided.
Keep your arms close to your body and kneel on
your knees. See illustration.
• Aim to hold this position for 5 minutes in 3 sets to
strength arms, chest and back.
Exercise #7 – Push-ups
• Place you hands rmly on the sides of the balance
board with your fingers in the grip holes provided.
Keep arms close to your body and kneel on your
knees.
• Slowly bend your elbows to do a pushup.
• Aim for 20 pushups in 3 sets to strengthen arms,
chest and back.
Exercise #8 – Pro-Dip
• Grip the outer edges with your hands and lift your buttocks
off the oor.
• Slowly raise and lower your buttocks off the oor making
sure you back doesn’t touch the balance board. Keep your
shoulders down.
• Aim for 20 pro-dips in 3 sets to strengthen your triceps,
shoulders and back.
Exercise #9 – Abdomen Crunch
• Sit on the board with your hands on the oor.
• Tighten your abdomen muscles, lift your legs to
shoulder height, hold for 10 seconds then lower
to waist height.
• Aim for 20 lifts in 3 sets to strengthen your abdomen
muscles.
Exercise #10 – Abdomen Raise
• Place your heels on the balance board, lift your
buttocks off the oor and place your arms at on
the oor.
• Tighten your abdomen muscles, raise and lower
your buttocks off the oor.
• Aim for 20 lifts in 3 sets to strengthen your core,
hamstrings and triceps.
BALANCE BOARD EXERCISES BALANCE BOARD EXERCISES