Power Systems Inc.
www.power-systems.com
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Copyright © 2007 by Power Systems Inc.
10/07
Ab Twist
Start:
Sit on the VersaDisc
®
Ring, positioning the body in
the center and evenly distributing your weight. Feet
should be flat to the floor, knees bent. Arms are
extended forward, elbows slightly bent, and hands
clasped together.
Action:
Keeping the abdominals engaged, lean back—
only slightly. Lift the feet off the floor; the greater the
distance the feet are off floor, the greater the level of
difficulty. Slowly twist the upper body to the left,
lowering the left shoulder and elbow slightly, then switch
to the right side. Build speed, continuing to alternate sides.
One-Legged Squat
Start:
Stand with the feet hip-distance apart; one foot is over the
hole of the VersaDisc
®
Ring and the other is on the floor. Knees
are slightly bent, chest lifted, and abdominals engaged.
Action:
Slowly lift the foot that is on the floor a few inches. (If you
are new to balance training, leave the big toe of the leg that is not
working on the floor for assistance.) Keeping the abdominals
engaged, slowly bend the knee of the leg that is on the
VersaDisc
®
Ring and push the hips back, lowering the body into a
squat. Be sure the knee doesn’t protrude past the toes. Slowly
return to the start and repeat.
Calf Raises
Start:
Stand with the toes on each side of the hole, feet positioned so that the heels hang
slightly off the back of the VersaDisc
®
Ring.
Action:
Slowly raise up onto the balls of the feet and slowly lower down until the feet are flat,
parallel to the floor. Repeat.
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