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3. Then switch to your other leg and repeat this
exercise.
4. Lift your legs one after another and take a few
steps on the spot. Make sure you only lift your
legs to a height where you are still able to
maintain your balance well.
Exercise suggestions
Find a selection of exercises below.
Warning! You must be wearing anti-slip
gym shoes!
Deltoids (Fig. F)
Muscles targeted: shoulder, triceps
Use the foam grips (2) for this exercise.
Routine
1. Go into a stepping position on the floor. Your
front foot is on the fitness band and your knee
is slightly bent. Your other leg is stretched out
backward and resting on your toes.
2. Place equal weight on the foot of your stand-
ing leg and bend your knee of the leg in front.
Your upper body is upright.
3. Keep both handles at your sides. The backs of
your hands are pointing outwards. Both arms
are slightly bent at the elbow.
4. Tense your abdominal, leg and buttock mus-
cles and simultaneously raise your arms up
to the sides to shoulder height. The backs of
your hands are pointing upwards. Your wrists
remain straight. Pull your shoulder blades
towards your spine. Your head is an extension
of your spine and your shoulder blades are
lowered.
5. Stay in this position for a moment and then
slowly go back to your starting position.
6. Repeat the exercise 10 to 15 times in three
sets and then switch the position of your legs.
Important: make sure that your pelvis
remains straight. Only lift your elbows
up to shoulder height.
Straight arm lift (Fig. G)
Muscles targeted: shoulder, upper arm, and
upper lower arm
Use the foam grips (2) for this exercise.
Routine
1. Go into a stepping position on the floor. Your
front foot is on the fitness band and your knee
is slightly bent. Your other leg is stretched out
backward and resting on your toes.
2. Place equal weight on the foot of your stand-
ing leg and bend your knee of the leg in front.
Your upper body is upright.
3. Keep both handles at your sides. The backs of
your hands are pointing outwards. Both arms
are slightly bent at the elbow.
4. Tense your arm muscles and pull your arms up
to shoulder height. Your head is an extension
of your spine and your shoulders are lowered.
5. Stay in this position for a moment and then
slowly go back to your starting position.
6. Repeat the exercise 10 to 15 times in three
sets and then switch the position of your legs.
Important: make sure that your pelvis
remains straight. Only lift your arms up
to shoulder height.
Strengthening the abdominal
muscles (Fig. H)
Muscles targeted: lateral abdominals, biceps
Use the foam grips (2) for this exercise. Secure
the fitness band to the bottom of the door as
described in the section "Securing the fitness
band". Secure all carabiners at the ends of the
fitness band to one single foam grip.
Routine
1. Stand with your feet hip-width apart and place
equal weight on both feet.
2. Grab the foam grips with both hands. Your
hands are resting on your right thigh and your
knees are slightly bent.
3. Tense your abdominal and buttock muscles
and straighten your upper body.
4. Tense your arms and rotate your upper body
far to the left with your elbows raised. Your
head turns with your body, as if you are look-
ing over your left shoulder. Make sure that
you only move your upper body with your
arms. Your pelvis remains straight.
5. Maintain abdominal muscle tension through-
out and keep your head aligned with your
spine.
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