Crivit 292199 - Alternating Toe Taps; Alternating Upright Heel Kick; Exercises Using the Handle

14 GB
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.
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.