Crivit Fitness Swing Stick - Manual (Page 9)

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Exercise 9 Side-supports
Lay sideways on the floor, both legs straight and lying on top of each other .
Lift your body by supporting yourself with the elbow of the arm that is lying
on the floor . Your body weight is now resting on the lower arm and on the
foot side . The foot on the upper leg is resting on the lower foot . Tension up the
side stomach muscles in particular to keep the body straight and to avoid the
hip from lowering . Hold the Fitness Swing Stick in a straight line to the ceiling .
Swing: Swing the Fitness Swing Stick up and down .
As a reminder: Keep the body from head to foot in a straight line and avoid
the hip and head from lowering .
Duration: Swing the Fitness Swing Stick in this position for 15 seconds . Repeat
the exercise on the other side .
Exercise 8 Regeneration: Helicopter
Sit on the floor with your knees, angled at 90 degrees, with an upright spine .
Stretch the arms to the side . Slowly turn the upper torso from the spine from
side to side, hold the hip stable and anchored in the ground .