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A11 Push up
Knee in front of the machine, placing hands on the plate
shoulder width apart with fingers facing inward. With a straight
back and strong abdome, push off the machine platform. This
exercise will strengthen chest, shoulder, muscles and triceps. For
variation, try straightening your legs and lifting your knees.
A12 Abdominal crunch
Place a pillow under the small of your back, raise your legs and
place your hands under your head for support making sure to
keep your elbows parallel with the floor. Crunch your upper body
toward your legs and feel the tension in the abdominals. Ensure
your buttocks and lower back do not lose contat with the mat.
To vary the routine, place your feet on the step.
A13 Lattisimus dip
Place the handles on the mat shoulder width apart. Keeping
wrists and forearms straight, gently push off the handles. It is
important to keep the hips straight and to push the shoulders
downward. This exercise promotes muscular arms, shoulders
and abdomen. Try doing the same exercise but this time keep
your legs straight.
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