Lateral walking
Stand with your head facing forward and your chest raised and outward. Place your feet shoulder-width apart and then walk sideways, opening and closing your feet as you squat. Extend your hands straight in front of you to maintain your balance. You can also bend the elbows or clasp the fingers.
Standing side kicks
Lift your toes slightly. Moving only your working leg, swing your foot sideways like a pendulum, hinging at the hip. Lift your foot to about 45 degrees or wherever you want.
Slowly lower your back to the starting position, maintaining tension on the band. Complete the desired number of reps, then switch sides and repeat for the other leg.
Side position
Lie on your side on the floor, bring the legs to a 45-degree angle in front of you and maintain a 90-degree angle in the knees. Place one hand on your hip and keep your heels together. With the band on your lower legs, open the top knee and go down again.
Yoga ball training
Place your right hand on the floor and open your legs 45 degrees. Place one hand on your hips and keep your heels together. Use your glutes to move your hips away from your waist. Lift your left leg and bring your legs together.
Kneeling side kicks
Sit on all fours with the right leg extended long and ensure that your arms are in line with your shoulders.
Kneel and backpedal
Start in a position on all fours, then lift one leg and extend it outward, creating an “L” shape. Keep your back as straight as possible as you kick your leg up. Lower it slowly and repeat for the desired number of reps. Make sure to keep the abdominal muscles tight and the back straight.
Lying down
Lift your hips until they are in line with your shoulders and knees.
From the top position, lower your hips back to the floor and repeat the movement. Try to focus on lifting your hips using your hips, hamstrings and lower back muscles instead of your quads in the front of your thighs.
Hip bridge
Lie with your back on the floor, then pull your feet toward your hips, with your feet flat on the floor, and lift your hips. Rest your arms on the floor next to you.
Maintenance instructions
- Hand wash with cold water
- Do not use bleach or fabric softener on the tires
- Dry thoroughly before storing
- Store in a cool, dry place with ventilation
*If at any time while using this device you experience pain, feel faint, become dizzy, or become short of breath, stop immediately
and consult your doctor.
#Resistance #band #user #manual #Blog #Yogamatters