fit & balance anglais

8/14/2019 Fit & Balance Anglais

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Fi t & B a l a n c e e x e r c i se s

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INTRODUCTION

For most people, an effective training program involves aerobic activity, strength training and stretching. Whether you

create your own tness training program or seek for the help of a personal trainer, balance exercises should be part of your

program so that it is complete.

By training to develop greater balance, you will feel improvements in coordination, tness level, posture and you will ex-

perience fewer injuries. Older adults in particular should include exercises to maintain or improve balance in their routine.

Why? Because balance tends to deteriorate with age, which can lead to falls and fractures. Balance training will keep you

both strong and independent longer.

The Fit & Balance board aims for an overall objective, to improve balance and joint stability. This manual com-

bines balance and stability exercises with traditional exercises. This means that Fit & Balance training will help you to de-

velop each one of the tness components (muscular strength and endurance, cardiovascular endurance and exibility) in

a context of imbalance. After only 2 to 3 months of regular balance training with the Fit & Balance, you will see signicant

improvement of your postural control, balance and tness condition.


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ALL ABOUT BALANCE AND STABILITY

Balance:Is dened as the bodys ability to remain upright whether you are standing still or moving. Balance intervenes in all our physical ac-tivities: walking, running, standing, lifting, biking, skiing, etc.

Balance is provided by three peripheral systems: The inner ear, vision and the proprioceptive system which includes a set of

sensors (proprioceptors) that inform the nervous system about the body position in space and the need to make changes if balance is

compromised. These sensors are located in the muscles, tendons and joints. They allow adjustments of the core muscles in order to

maintain balance. For example, if you lose your balance while walking on ice, a quick reaction time is needed for the body to adjust,

regain balance and avoid falling. If you have trained to improve balance, you will have a quicker reaction time and you will be more

likely to regain your balance. Balance is classied into two distinct categories:

Static balance, when you need to maintain an upright position for a certain period of time. Even in the absence of visible movement,

the body is constantly in action. Do the following test: stand up with one foot in front of the other as if you were walking on an imagi-

nary line so that the heel of your front foot touches the toes of your back foot. Now close your eyes; if you can maintain your balance

more than 30 seconds, you are doing pretty well! If you lose your balance just about as soon as you close your eyes, your balance is

poor and must be improved.

Dynamic balance, when you need to maintain an upright position for a certain period of time while moving. Do the following test:

stand up on one leg and move the other leg forward, then laterally and then, backward; repeat these movements for at least 15seconds. Can you maintain your balance during 15 seconds? Great! Now, repeat the same test but this time, with your eyes closed.

Isnt it harder?


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Stability Youre a star!

The core muscles also called postural muscles, are responsible for your spine and pelvis stability as well as

your posture.

Like a star, your body, is composed of ve different branches: the two arms, two legs and head. The point,

where join imaginary lines drawn from each end of these branches, represents the center of power (core) of

the human body. The core muscles are located exactly in this area, more specically in the lower part of the

trunk, and they consist of the deep muscles of the pelvis, abdomen and back. They create and shift power

to the extremities of the upper and lower body. They support, stabilize and protect the spine from stresses,

day after day, in all your activities.

To strengthen your core muscles, you need to exercise on an unstable surface. The Fit & Ba-

lance is the most revolutionary tool to achieve your goal!

The body is pretty smart! It has to be stable rst before it engages action. Each time you move, balance is compromised and the coremuscles must work together in order to stabilize (balance) your spine again, without regard to the movements performed.

With such a wide scope of responsibilities, core muscles require proper training. Core exercises are an important part of a well-roun-

ded tness program; they are as important as sit-ups and push-ups, however, core exercises are often neglected!


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BENEFITS OF THE FIT & BALANCE

The Fit & Balance is specically designed to:

Improve balance, spine mobility and posture.

Enhance proprioceptive skills (ability to know where a body part is without having to look).

Strengthen the core muscles which are responsible for good balance. Strengthen stabilizing muscles of the joints involved in the exercise.

Improve body aesthetics and quality of life by reducing the risk of injury in your daily activities.

The Fit & Balance provides more functional benets than traditional training. While other traditional training programs focus

particularly on cardiovascular or strength improvement in a stable environment, the Fit & Balance teaches you to react and to deve-

lop more effective and safe movements in an unstable environment, like in your daily activities where you need to constantly adapt

to the changing conditions.

The Fit & Balance board increases the muscle activation of specic muscles. A study by Michael J. Wahl and David G. Behm atMemorial University of Newfoundland in Canada and published in the Journal of Strength and Conditioning Research in 2008 showed

interesting facts about balance board exercises! The study demonstrated that the activation in the muscles of the legs, thighs, lower

trunk and lower back is greater when exercising in a standing position on a balance board like the Fit & Balance rather than exercising

in a standing position on the ground (stable surface). Electromyography was used to measure the muscle activity in highly resistance-

trained individuals.

The results are very impressive:

Rectus femoris : + 61 to 88%.

Biceps femoris : + 53 to 70%.

Abdominal muscles : + 26 to 34%.

Lumbosacral erector spinae: + 42 to 68%.

Soleus : + 38 to 51%.


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TRAINING WITH THE FIT & BALANCE

The Fit & Balance is a brand new balance board with multiple levels of difculty! More comfortable than a classical ba-

lance board, you feel safer on it!

This is simply genius! When you train with the Fit & Balance, you strengthen your muscles and improve your balance at the sametime. How is this possible? Since the Fit & balance is more or less stable, all the exercises performed with the Fit & Balance automati-

cally involve the core muscles. This means that no muscle or muscles group can be strengthened without the involvement of the core

muscles which are directly related to balance ability.

In Just few seconds, the Fit & Balance transforms from a more stable to an unstable surface to provide a more intense

workout. It allows you to perform more than 130 different exercises to strengthen the core muscles, upper body and lower body

muscles.

FIT & BALANCE CARACTERISTICS

Materials Polypropylene and elastomer.

Features

Supports up to 110 kg (242 lb).

Non-skid surface and base of support.

Easy to assemble.

Light weight: Only 1,5 kg (3.3 lb).

Easy to carry.

Can be used anywhere: At home, at the ofce, at the gym or while traveling.Easily cleaned with an all purpose or antibacterial cleaner. Do not use solvents or abrasives.

Colors Raspberry or anthracite.


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TECHNICAL INFORMATION

The Fit & Balance offers nine difculty levels obtained by different height and surface adjustments. This revolutionary

balance board is designed for versatile use at home, at the gym or clinic: muscle strengthening, rehabilitation, proprio-

ception and falls prevention.

With its four shocks absorbing feet, the Fit & Balance is more com-fortable and safe than a classical balance board. The four shocks

absorbing feet have the particularity to compress under your weight,

then release and return to their moulded shape as you dismount the

Fit & Balance.

The positioning of the shocks absorbing feet (12 anchors) allows you

to select the most appropriate difculty level for your tness condi-

tion, regardless of the exercise that you practice on the Fit & Balance;

the highest stability is achieved when the 4 shocks absorbing feet are

placed at each end (1).The central base offers 3 different height adjustments: The more

the board is high, the more the instability and the difculty level of

the exercise are signicant. To enhance the variety of the exercises,

mounting strips for anchoring one or more Elastiband were added

to the Fit & Balance.

Two quick and simple steps allow you to securely attach the Elasti-

band to the Fit & Balance:

1. Drag the Elastiband through the Elastiband passage and slide the

mounting strip through the Elastiband handle.

2. Anchor the mounting strip to the Fit & Balance.


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PROGRESSION

The different difculty levels* (1 to 9) of the Fit & Balance exercises

according to the positioning of the four shocks absorbing feet and the central base

CENTRAL BASE

POSITIONING

Shocks absorbing feet

Position 1


Position 2


Position 3

Lowest *1 *2 *3

High *4 *5 *6

Highest *7 *8 *9

When you rst start exercising with the Fit & Balance, Sveltus recommends to adjust the shocks absorbing feet to the positions 1

to 3 gradually. When you are able to perform 8 to 15 repetitions of an exercise while maintaining good posture, you can change thecentral base position to more intense levels. The difculty level can be modied as follows:

DIFFICULTY LEVELS 1 TO 3 FOR BE-

GINNER : Set the central base to thelowest position and the shocks absorbingfeet to numbers 1, 2 or 3. These positionsoffer high stability levels.

DIFFICULTY LEVELS 4 TO 6 FOR IN-

TERMEDIATE : Set the central base tothe high position and the shocks absorbingfeet to numbers 1, 2 or 3. These positionsoffer average stability levels.

DIFFICULTY LEVELS 7 TO 9 FOR AD-

VANCE: Set the central base to the highestposition and the shocks absorbing feet tonumbers 1, 2 or 3. These positions offerlow stability levels.


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THINK SAFETY FIRST!

When used properly, the Fit & Balance is a fun functional training tool. The following recommendations will help make

your Fit & Balance experience safer:

Before you start, check with your doctor to make sure the exercises are suitable for you.

Only use the Fit & Balance on a dry surface free of any obstacle. Do not use it on slippery or uneven surfaces. Work out in an open space, away from furniture and other structures that may cause injury.

Wear proper clothing that allows full range of motion.

Wear proper exercise shoes that will help prevent slipping, allowing you to focus on the correct execution of the exercise. Exerci-

sing in bare feet or socks is not recommended.

Make sure that the Fit & Balance is in good condition before you start your workout. If any part is found to be damaged, discontinue

use and replace it immediately.

Keep the Fit & Balance away from young children.

The Fit & Balance has 4 protection tabs specically de-

signed to avoid pinching ngers. Be careful! Place your

ngers in the cavity between the rounded edge and the

protection tab.

Remember that it is more important to maintain correct posture than it is to complete the exercise, listen to your body!

Have a great workout!


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The core muscles consist of the pelvic oor muscles, transversus abdominis, obliques, rectus abdominis, multidus, quadratus

lumborum and erector spinae muscles (iliocostalis, longissimus). As previously mentioned, all the exercises performed with the Fit &

Balance involve the core muscles because it provides an unstable base of support. The core muscles are constantly in action in orderto maintain a stable spine and good body alignment throughout the exercises.

Strong core muscles make it easier to do everything from bending down to tie your shoes to getting a glass from the top shelf or

playing football. Weak core muscles can lead to poor posture, lower back pain and muscle injuries.


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FIT & BALANCE

EXERCISES 2


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BALANCE EXERCISES

GENERAL RECOMMENDATIONS

Get familiar with the exercises by practicing any exercise on oor rst. Look straight ahead otherwise, you could lose your balance. Engage your abdominal muscles throughout the exercise. Keep your back straight, your head in line with your spine and your shoulders down. In standing position, keep your knees slightly bent; locked knees will raise the center of gravity and reduce

the ability to balance. Do not try to hold the board in a level position; allow the body to react to the movement of the board. Avoid sudden movements. Hold on to a wall or stable object for support if needed. Breathe normally throughout the exercise.

Square position Clover position

Place the Fit & Balance in clover postion unless the description of the exercise indicates the square posi -tion.

EXERCISE INTENSITY LEVELS :

Easy

Challenging

The most challenging

B l i


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B a l a n c e e x e r c i se s

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1. Two-leg balance

2. One-leg balance

STARTING POSITION: Slowly step onto the Fit &Balance, one foot at a time and place your feet hip-width apart.

ACTION: Lift your arms laterally to shoulder level andhold this position for 15 to 30 seconds.

Gradually work your way up to holding this exer-

cise for 2 minutes.

VARIATION: To make this exercise more challen-ging, lift your arms above your shoulders instead oflaterally.

STARTING POSITION: Slowly step your left footonto the center of the Fit & Balance and lift your armslaterally to shoulder height.

ACTION: Slowly, lift your right foot off the oor andhold this position for 15 to 30 seconds.

Gradually work your way up to holding this exer-cise for 2 minutes.

VARIATION: To make this exercise more challen-ging, lift your arms above your shoulders instead oflaterally.

Variation

Variation

B l i


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3. Trunk rotation

STARTING POSITION: Stand on the Fit & Balance with your feet hip-width apart and your knees slightly bent. Lift your arms laterally to shoulderheight.

ACTION: Twist from your waist to the right and twist back to center.

Repeat 5 times slowly then, start over on the other side.

4. Side leg lift

STARTING POSITION: Place your left foot onto the center of the Fit & Ba-lance. Slowly, lift your arms laterally to shoulder height and your right footoff oor.

ACTION: Without leaning to the left, lift your right leg laterally, hold for 2seconds and return to starting position.

Repeat 5 times slowly then, start over on the other side.



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5. Leg circle

6. Kneeling balance

STARTING POSITION: Kneel on the Fit & Balance, toes on the oor andknees hip-width apart. Lift your arms laterally to shoulder height.

ACTION: Lift your toes off oor, one foot at a time and hold this position for15 to 30 seconds.

Gradually work your way up to holding this exercise for 2 minutes.

VARIATION: To make this exercise more challenging, lift your arms aboveyour shoulders instead of laterally.

STARTING POSITION: Place your left foot onto thecenter of the Fit & Balance. Slowly, lift your arms la-terally to shoulder height then, lift your right foot offoor.

ACTION: Without leaning to the left, lift your rightleg to the side, hold this position and draw circlesforward and backward.

Draw 5 circles forward and 5 circles backward

then, start over with other leg.

Variation



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7. Arms circle

STARTING POSITION: Kneel on the Fit & Balance,

knees hip-width apart.ACTION: Lift your toes off oor, one foot at a time andstart drawing big circles with both arms.

Draw 5 big circles to the right then, draw 5 big

circles to the left.

8. Flexion and extension of the ankle

STARTING POSITION: Stand on the Fit & Balance with your feet hip-widthapart and your knees slightly bent.

ACTION: Rock your ankles forward and backward onto the Fit & Balance.

Repeat 5 to8 times.



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9. Diagonal body weight transfer

STARTING POSITION: Place the Fit & Balance in front of you in squareposition. Slowly step your right foot onto the back rounded edge of the Fit &

Balance and your left foot onto the front rounded edge.

ACTION: rock the board from corner to corner by transferring your bodyweight from one leg to the other.

Repeat 8 to 15 times. Move your right foot to the front rounded edge

and your left foot to the back rounded edge and repeat the exercise.

10. Superman

STARTING POSITION: Kneel on the Fit & Balance and place your hands on oor directlyunder your shoulders.

ACTION: Lift your right leg and your left arm (thumb up) until they are parallel to the oor.Breathe normally and hold this position for 15 to 30 seconds.Gradually work your way up to holding this exercise for 60 to 90 seconds. Invert your leagand arms position and repeat the exercise.

VARIATION:To make this exercise easier, kneel on the oor and place your hands on theFit & Balance instead.

Variation



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11. V sit

STARTING POSITION: Sit on top of the Fit & Balance, toes on oor. Grasp the back of your thighs close to your knees.

ACTION:Lean back slightly while lifting your feet off the oor to balance on the board. Breathe normally and hold this position for15 to 30 seconds.

Gradually work your way up to holding this exercise for 90 seconds.

VARIATION 1: To make this exercise more challenging, lift your arms laterally to shoulder level.

VARIATION 2:To make this exercise even more challenging, straight your legs and arms.

Variation 1 Variation 2


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CARDIOVASCULAR EXERCISES


Get familiar with the exercises by practicing on oor rst.

During all the cardiovascular exercises, set the central base of the Fit & Balance to the lowest level and theshocks absorbing feet to position 1 (see in section , page 12).

Keep your back straight, your head in line with your spine and your shoulders down. Keep your knees slightly bent; locked knees will raise the center of gravity and reduce the ability to balance. Engage your abdominal muscles throughout the exercise. Contact the Fit & Balance with the entire sole of the foot. Do not allow the heel to land over the edge of the

board. Step up softly on the Fit & Balance to avoid unnecessary impacts. Look at the Fit & Balance periodically to ensure proper foot placement.

Dismount at 30 cm (12 in) maximum from the Fit & Balance. Would you like to train to exercise to the sound of your favourite music? Choose music with maximum speed

of 120 beats per minute.


Easy

Challenging



Place the Fit & Balance in clover postion unless the description of the exercise indicates the square posi-tion.

Ca r d i o v a s c u l a r e x e r c i se s


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1. Stepping up and down

TARGET MUSCLES: Quadriceps, iliopsoas, hamstrings, gluteus maximus, hip adductors and core muscles.

STARTING POSITION: Stand 30 cm (12 in) behind the Fit & Balance with your feet hip-width apart andyour knees slightly bent.

ACTION: Step onto the Fit & Balance with your left foot then your right foot. Step your left foot downthen tap your right foot on oor and repeat the sequence starting with your right foot.

Repeat during 1 to 2 minutes alternating legs.

During all the cardio-

vascular exercises, keep

your abdominal muscles

contracted and look at

the Fit & Balance perio-

dically to ensure proper

foot placement.



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TARGET MUSCLES: Quadriceps, iliopsoas, hamstrings, gluteus maximus,hip adductors and core muscles.

STARTING POSITION: Stand 30 cm (12 in) behind the Fit & Balance withyour feet hip-width apart and your knees slightly bent.

ACTION: Step your left foot onto the center of the Fit & Balance then, liftyour right knee. Step down with your right foot then your left foot. Repeatthe sequence starting with your right foot.


2. Alternating knee

3. Alternating kick



ACTION: Step your left foot onto the center of the Fit & Balance. Kick yourright leg out in front of you. Step down with your right foot then your leftfoot. Repeat the sequence starting with your right foot.




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4. Alternating side lift

TARGET MUSCLES: Quadriceps, iliopsoas, hamstrings, gluteus maximus,hip abductors, hip adductors and core muscles.


ACTION: Step your left foot onto the center of the Fit & Balance. Lift yourright leg laterally (toes pointing forward). Step down with your right footthen your left foot. Repeat the sequence starting with your right foot.


5. Alternating curl



ACTION: Step your left foot onto the center of the Fit & Balance. Lift yourright leg behind you while bending your knee. Step down with your rightfoot then your left foot. Repeat the sequence starting with your right foot.




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6. Alternating repeater 3 knees

TARGET MUSCLES: Quadriceps, iliopsoas, hamstrings, gluteus maximus, hip adductors and coremuscles.

STARTING POSITION: Stand30 cm (12 in) behind the Fit & Balance with your feet hip-widthapart and your knees slightly bent.

ACTION: Step your left foot onto the center of the Fit & Balance. Lift your right knee. Tap yourright foot down on the oor (keep your heel elevated during this movement). Again, lift your rightknee and tap the oor 2 more times. Step down with your right foot then your left foot. Repeatthe sequence starting with your right foot.


VARIATION: Perform repeater 3 side lift or repeater 3 leg curl instead.



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7. Over the Fit & Balance

TARGET MUSCLES: Quadriceps, iliopsoas, hamstrings, gluteus maximus, hip abductors, hip ad-

ductors and core muscles.STARTING POSITION: Stand on left side of the Fit & Balance with your feet hip-width apart andyour knees slightly bent.

ACTION: Step laterally onto the Fit & Balance with your right foot then your left foot. Step off tothe right side of the board with your right foot then your left foot. Repeat from right side to leftside.

Repeat during 1 to 2 minutes alternating sides.



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9. Alternating back lunge

TARGET MUSCLES: Quadriceps, iliopsoas, hamstrings, gluteus maximus, hipadductors and core muscles.

STARTING POSITION: Stand on the Fit & Balance with your feet close to-gether and your knees slightly bent.

ACTION: Lean forward and tap your right foot on the oor (DO NOT pushyour right heel into the oor) while bending your knees to 90 angle. Returnyour right foot onto the Fit & Balance and repeat with your left leg.


8. Side lunge

TARGET MUSCLES: Quadriceps, iliopsoas, hamstrings, gluteus maximus, hipabductors, hip adductors and core muscles.

STARTING POSITION: Stand on the Fit & Balance with your feet close to-

gether and your knees slightly bent. Turn your left foot slightly toward the left.ACTION: Bend your left knee to 90 angle and tap your right foot on the oorlaterally (DO NOT push your right heel into the oor). Return your right footonto the Fit & Balance and repeat.

Repeat during 1 minute with each leg.

NOTE: Because of the non-skid surface of the Fit & Balance, I strongly recom-mend to work one leg at a time to avoid knee torsion .



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10. Lunge to squat

TARGET MUSCLES: Quadriceps, iliopsoas, hamstrings, gluteus maximus, hip abductors, hip ad-

ductors and core muscles.STARTING POSITION: Stand on the center of the Fit & Balance with your feet close together andyour knees slightly bent.

ACTION: Lunge behind the Fit & Balance with your right leg. Return your right foot onto the boardthen squat down on the right side of the board. Return your right foot onto the Fit & balance andrepeat the whole sequence with your left leg.




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11. Straddle down

TARGET MUSCLES: Quadriceps, iliopsoas, hamstrings,gluteus maximus, hip abductors, hip adductors and coremuscles.STARTING POSITION: Stand on the center of the Fit &

Balance with your feet close together your knees slightlybent.ACTION: Step down with your left foot then your rightfoot on each side of the Fit & Balance (so you are strad-dling the board). Step your left foot up then your rightfoot.Repeat during 30 to 60 seconds with your left foot

rst then repeat during 30 to 60 seconds with your

right foot rst.

12. Straddle jump

TARGET MUSCLES: Quadriceps, iliopsoas, hamstrings, gluteus maximus,hip abductors, hip adductors and core muscles.

STARTING POSITION: Place the Fit & Balance in square position. Stand on

oor, straddling the board with your knees slightly bent.ACTION: Jump up, landing softly onto the Fit & Balance. Step down withyour right foot then left foot.

Repeat during 1 to 2 minutes


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EasyChallenging


UPPER BODY EXERCISES


Get familiar with the exercises by practicing on oor rst. Engage your abdominal muscles throughout the exercise. Keep your back straight, your head in line with your spine and your shoulders down. Avoid locking your elbows. For added comfort, place a towel on the Fit & Balance when you are resting on your forearms.


Place the Fit & Balance in clover postion unless the description of the exercise indicates the square posi-

tion.

U p p e r b o d y e x e r c i se s


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p p y

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1. Push-Up hands on the Fit & Balance

Repeat 8 to 15 times.

VARIATION: To make this exercise more challenging, raise your knees off oor, forming the plank position.

2. Push-up knees on the t & balanceTARGET MUSCLES: Pectorals, deltoids, triceps andcore muscles.

STARTING POSITION: Kneel onto the Fit & Balanceand place your hands on oor, directly under yourshoulders.

ACTION: Bend your arms and lower your upper bodytoward the oor. Straighten your arms to return tostarting position.


VARIATION:To make this exercise more challenging, raise your knees off oor, forming the plank position.

TARGET MUSCLES: Pectorals, deltoids, triceps andcore muscles.

STARTING POSITION: Kneel on oor and place your

hands onto the Fit & Balance, shoulder-width apart.ACTION: Bend your arms and lower your upper bodytoward the Fit & Balance. Straighten your arms to re-turn to starting position.

Variation

Variation

U p p e r b o d y e x e r c is e s


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3. One arm push-up

TARGET MUSCLES: Triceps, pectorals, deltoids, obliques and coremuscles.

STARTING POSITION: Kneel on oor. Place your left hand on top

of the Fit & Balance and your right hand on oor, slightly wider thanshoulder-width apart. Position your upper body above both hands withyour right arm straight and your left arm slightly bent.

ACTION: Bend your arms and lower your upper body toward the Fit &Balance. Straighten your arms to return to starting position.

Repeat 8 to 15 times. Start over on the other side.

4. Close grip push-up

TARGET MUSCLES: Triceps, pectorals, deltoids and core muscles.

STARTING POSITION: Kneel on oor and place your hands close to-gether onto the Fit & Balance.

ACTION: Bend your arms and lower your upper body toward the Fit &Balance. Straighten your arms to return to starting position.


VARIATION: To make this exercise more challenging, raise your kneesoff oor, forming the plank position.


Variation



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6. Staggered hands push-up

ACTION: Bend your elbows and lower your upper body toward the Fit & Balance. Straighten your arms to return to starting position.

Repeat 8 to 15 times. Grasp the upper right rounded edge and the lower left rounded edge and repeat the exercise.


5. Push-off

TARGET MUSCLES: Pectorals, deltoids, rotator cuff, triceps and coremuscles.

STARTING POSITION: Kneel on oor and place your hands onto the

Fit & Balance, shoulder width apart.ACTION: Bend your elbows and lower your body until a slight astretch is felt in shoulders or chest. Immediately and rapidly, pushyour body up until your hands are 15 to 20 cm (6 to 8 in) above theFit & Balance. Return your hands onto the Fit & Balance and repeat.

Repeat 8 to 15 times quickly.

TARGET MUSCLES: Pectorals, del-toids, triceps and core muscles.

STARTING POSITION: Place theFit & Balance in a square position.Kneel on oor and grasp the upperleft rounded edge and the lower

right rounded edge ofthe Fit &Ba-lance.

Variation

U p p e r b o d y e x e r c is e s


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8. Walk up walk down

ACTION: Straighten your right arm, so that your hand is placed where your elbow was. Straighten your left arm so that your handis placed where your elbow was. Reverse this processby returning your right forearm then your left forearm onto The Fit & Balance.


7. Rock the board

TARGET MUSCLES: Latissimus dorsi, trapezius and core muscles.

STARTING POSITION: Kneel on oor and place the Fit & Balance in

square position. Grasp the upper left rounded edge and the lower rightrounded edge of the Fit & Balance.

ACTION: keep your hips stable and level throughout the exercise androck the board from one hand to other hand. Keep your arms straightand your shoulders over the Fit & Balance

TARGET MUSCLES: Pectorals, deltoids,rotator cuff, triceps and core muscles.

STARTING POSITION: Kneel on oorand place your forearms onto the Fit

& Balance, elbows directly under yourshoulders.

Repeat 8 to 15 times. Grasp the upper right rounded edge and the lower left rounded edge and repeat the exercise.




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9. shoulder tapTARGET MUSCLES: Pectorals, deltoids, triceps and core muscles.

STARTING POSITION: Kneel on oor and place your hands ontothe Fit & Balance, shoulder-width apart.

ACTION: Bend your elbows as you lower your upper body toward

the Fit & Balance. Straighten your left arm and touch your leftshoulder with your right hand. Bend your elbows again as youlower your upper body toward the Fit & Balance. Straighten yourright arm and touch your right shoulder with your left hand.

Repeat 8 to 15 times alternating sides.

VARIATION: To make this exercise more challenging, raise yourknees off oor, forming the plank position.

10. Triceps dips

STARTING POSITION: Sit in front of the Fit & Balance, knees slightly bent and feet close together. Grasp the left and the right roun-ded edges of the Fit & Balance so your ngers are pointing toward you. Lift your buttocks about 30 cm (12 in) off the oor.

ACTION: Bend your elbows out and lower your buttocks toward the oor. Straighten your arms andpush yourself back up.


VARIATION: To make this exercise more challenging, perform it with one leg up.

TARGET MUSCLES: Triceps, pectorals, deltoids, latissimus dorsi,rhomboids, levator scapulae and core muscles.

Variation


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LOWER BODY EXERCISES



Engage your abdominal muscles throughout the exercise. Keep your back straight, your head in line with your spine and your shoulders down. In standing position, keep your knees slightly bent; locked knees will raise the center of gravity and reduce

the ability to balance. Do not try to hold the board in a level position; allow the body to react to the movement of the board. Avoid sudden movements. When exercising in prone position, supine position or lateral position, place a towel on the Fit & Balance or

on the oor for added comfort. Breathe normally throughout the exercise.

EXERCISE INTENSITY LEVELS:

Easy

Challenging



Place the Fit & Balance in clover postion unless the description of the exercise indicates the square posi -tion.

L o w e r b o d y e x e r c i se s


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1. Squat

TARGET MUSCLES: Quadriceps, gluteus maximus, hamstrings, hip adduc-tors, soleus and core muscles.

STARTING POSITION: Stand on the Fit & Balance with your feet hip-widthapart and your knees slightly bent.

ACTION: Squat down until your thighs are almost parallel to the oor.Straighten your legs to return to the starting position.


2. Squat one foot on the Fit & Balance


STARTING POSITION: Stand with your left foot on the center of the Fit& Balance and your right foot on oor. Your feet are parallel and hip-widthapart.


Repeat 8 to 15 times on each side.



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3. Squat - knee

TARGET MUSCLES: Quadriceps, iliopsoas, gluteus maximus, hamstrings,hip adductors, soleus and core muscles.


ACTION: Squat down until your thighs are almost parallel to the oor.Straighten your left leg as you lift your right knee up in front of you. Returnto starting position.


4. Squat - hip abduction

TARGET MUSCLES: Quadriceps, gluteus maximus, hamstrings, hip abduc-tors, hip adductors, soleus and core muscles.


ACTION: Squat down until your thighs are almost parallel to the oor.Straighten your left leg as you lift your right leg laterally, toes pointingforward. Return to starting position.




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5. Squat - hip adduction

6. Squat - hip extension



ACTION: Squat down until your thighs are almost parallel to the oor.Straighten your left leg as you draw your right leg toward and across yourleft leg with your toes pointing outward. Return to starting position.




ACTION: Squat down until your thighs are almost parallel to the oor.Straighten your left leg as you extend your right leg up behind you. Returnto starting position.




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7. One leg squat


STARTING POSITION: Step onto the center of the Fit & Balance then, liftyour right foot few centimeters above the board.

ACTION: Squat down as far as possible. Straighten your left leg to return tothe starting position while keeping your right leg off the Fit & Balance.


8. Split squat

Target muscles: Quadriceps, iliopsoas, gluteus maxi-mus, hamstrings, hip adductors, soleus and core muscles.

STARTING POSITION: Stand with your left foot on thecenter of the Fit & Balance. Place your right foot on oorin a lunging position and keep your right heel off the oorthroughout the exercise. Make sure that your right kneeis directly under your hip.

ACTION: Squat down until your knees are almost pa-rallel to the oor (DO NOT push your right heel into theoor). Straighten your legs to return to the starting po-sition.


VARIATION: To make this exercise more challenging, lift your right foot off the oor when straightening your legs.

Variation



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9. Single leg split squat

TARGET MUSCLES: Quadriceps, iliopspas, gluteusmaximus, hamstrings, hip adductors, soleus and coremuscles.

STARTING POSITION: Stand in front of the Fit & Ba-lance and place your right foot on the board in a lungingposition.

ACTION: Squat down until your thighs are almost pa-rallel to the oor. Straighten your legs to return to thestarting position. Make sure that your left knee remainsdirectly above your foot when squatting down.

10. Plie squat


STARTING POSITION: Stand with your left foot on the center of the Fit &Balance and your right foot on oor. Your feet are wider than hip-width apart

and your toes are slightly turned out.ACTION: Squat down until your thighs are almost parallel to the oor. Keepyour back straight and your knees over your toes. Straighten your legs toreturn to the starting position.



VARIATION: To make this exercise more challenging, lift your right foot off the Fit & Balance when straightening your legs.

Variation


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13. Supine bridge

ACTION: Lift your hips off oor as high as possible. Hold the position and lower your hips down to starting position.


VARIATION: To make this exercise more challenging, keep your arms straight above your chest throughout the exercise.

14. One leg supine bridge

TARGET MUSCLES: Quadriceps, iliopsoas, gluteus maximus, hams-trings, hip adductors, soleus and core muscles.

STARTING POSITION: Lie down on your back. Place your left foot on

top of the Fit & Balance. Lift and extend your right leg up so your kneesare at the same height. Rest your arms by your sides.

ACTION: Lift your hips off oor as high as possible. Hold the positionand lower your hips down to starting position.


TARGET MUSCLES: Quadriceps, il-iopsoas, gluteus maximus, hams-trings, hip adductors, soleus and

core muscles.STARTING POSITION: Lie down onyour back and place your feet hip-width apart, on top of the Fit & Ba-lance. Rest your arms by your sides.

Variation



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15. Hip extension hands on the Fit & Balance

TARGET MUSCLES: Gluteus maximus, hamstrings and coremuscles.

STARTING POSITION: Kneel on oor and place your hands

shoulder-width apart onto the Fit & Balance. Extend your right legbehind you, toes on the oor.

ACTION: Lift your right leg until it is in line with your back. Loweryour leg to starting position.


VARIATION: To make this exercise more challenging, do nottouch the oor with your toes when lowering your leg.

16. Hip extension knee on the Fit & Balance


STARTING POSITION: Place your left knee onto the center ofthe Fit & Balance and your hands on oor, shoulder-width apart.Extend your right leg behind you, toes on the oor.

ACTION: Lift your right leg until it is in line with your back. Loweryour leg to starting position.


VARIATION: To make this exercise more challenging, do nottouch the oor with your toes when lowering your leg.



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17. Leg curl hands on the Fit & Balance

TARGET MUSCLES: Hamstrings, gluteus maximus and coremuscles.

STARTING POSITION: Kneel on oor and place your hands,shoulder-width apart onto the Fit & Balance. Extend and lift yourright leg until it is in line with your back and maintain this positionthroughout the exercise.

ACTION: Bend and extend your right knee in a leg curl.


18. Leg curl knee on the Fit & Balance


STARTING POSITION: Place your left knee onto the center of

the Fit & Balance and your hands on oor, shoulder- width apart.Extend and lift your right leg until it is in line with your back andmaintain this position throughout the exercise.

ACTION: Bend and extend your right knee in a leg curl.




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19. Lateral raise hands on the Fit & Balance

TARGET MUSCLES: Gluteus maximus, hip abductors and coremuscles.

STARTING POSITION: Kneel on oor and place your hands,shoulder-width apart onto the Fit & Balance.

ACTION: Keeping your knee bent, lift your left leg out to the side.Keep your pelvis stable. Slowly lower your knee to starting posi-tion.


20. Lateral raiseknee on the Fit & Balance


STARTING POSITION: Place your left knee onto the center ofthe Fit & Balance and your hands on oor, shoulder-width apart.Straighten your left leg laterally.

ACTION: Lift your left leg out to the side. Keep your pelvis stable.Slowly lower your knee to starting position.




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21. Elbow to knee hands on the Fit & Balance

TARGET MUSCLES: Gluteus maximus, hamstrings, quadriceps,iliopsoas, pectorals, deltoids and core muscles.

STARTING POSITION: Kneel on oor and place your hands ontothe Fit & Balance, shoulder-width apart. Lift your left leg and yourright arm (thumb up) until they are parallel to the oor.

ACTION: Move your left knee and your right elbow toward eachother. Return to starting position.

Repeat 8 to 15 times. Lift other arm and leg and repeat the

exercise.

22. Elbow to knee knee on the Fit & Balance

TARGET MUSCLES: Gluteus maximus, hamstrings, quadriceps, il-iopsoas, pectorals, deltoids and core muscles.

STARTING POSITION: Place your right knee onto the center ofthe Fit & Balance and your hands on oor, shoulder-width apart.Lift your left leg and your right arm (thumb up) until they are pa-rallel to the oor.

ACTION: Move your left knee and your right elbow toward eachother. Return to starting position.

Repeat 8 to 15 times. Lift other arm and leg and repeat the

exercise.



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23. Prone leg squeeze

TARGET MUSCLES: Gluteus maximus, hip adductors and coremuscles.

STARTING POSITION: Lie face down with your hips centeredon the Fit & Balance. Rest your forehead over your forearms asshown. Contract your glutes and lift your legs apart, off the oor.

ACTION: Cross your right leg above your left leg. Pause for amoment then separate your legs to return to starting position andrepeat. This time, cross your left leg over your right leg.


24. Lateral single leg lift


STARTING POSITION: Lie laterally with your right hip on the Fit& Balance. Place your right elbow on the oor directly under yourshoulder.

ACTION: Lift your left leg to a comfortable height, then slowlylower your leg to starting position. Maintain your upper body stilland your hips stacked one over the other throughout the exercise.




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25. Lateral two leg lift

TARGET MUSCLES: Gluteus maximus, hip abductors, hip adductors and core muscles.

STARTING POSITION: Lie laterally with your right hip on the Fit & Balance. Place your right elbow on the oor directly under yourshoulder.

ACTION: Lift your left leg to a comfortable height, and then lift your right leg to meet. Slowly lower your right leg followed by yourleft leg to starting position. Maintain your upper body still and your hips stacked one over the other throughout the exercise.


26. Lateral leg circle

TARGET MUSCLES: Gluteus maximus, hip abductors, hip adduc-tors and core muscles.

STARTING POSITION: Lie laterally with your right hip on the Fit& Balance. Place your right elbow on the oor directly under your

shoulder.ACTION: Lift your left leg to comfortable height and draw 8 circlesforward and then, 8 circles backward. This is one repetition.

Do 2 repetitions on each side.


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CORE EXERCISES



Engage your abdominal muscles throughout the exercise.

Keep your back straight, your head in line with your spine and your shoulders down.

When exercising in prone or lateral position, place a towel on the Fit & Balance for added comfort.

Breathe normally throughout the exercise.


Easy

Challenging


Place the Fit & Balance in clover postion unless the description of the exercise indicates the square posi-tion.


Co r e e x e r c i s e s


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1. Abdominal curl

TARGET MUSCLES: Rectus abdominis, obliques and other coremuscles.

STARTING POSITION: Lie on the Fit & Balance facing upward.Your middle back should be centered on the board and your feetclose together. Place your hands behind your neck for more sup-port but keep your head in line with your spine.

ACTION: Lift your head and shoulders to comfortable height.Lower your head and shoulders to starting position.


2. Abdominal twisting curl

TARGET MUSCLES: Rectus abdominis, obliques and other coremuscles.

STARTING POSITION: Lie on the Fit & Balance facing upward.Your middle back should be centered on the board and your feetclose together. Place your hands behind your neck for more sup-

port but keep your head in line with your spine.ACTION: Lift your head and shoulders and move your left elbowtoward your right knee. Roll back to starting position. Repeat mo-ving your right elbow toward your left knee.


Co r e e x e r c i se s


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3. Bicycle TARGET MUSCLES: Rectus abdominis, obliques, quadriceps,iliopsoas and other core muscles.

STARTING POSITION: Lie on the Fit & Balance facing upward.Your middle back should be centered on the board. Place yourhands behind your neck for more support but keep your head in

line with your spine. Slowly bring both knees to your chest. Keepyour elbows pointing to sides.

ACTION: Bring your right elbow toward your left knee while lowe-ring your right foot toward the oor. Pause for a moment, and thenslowly begin to switch sides. Move slowly to maintain control of themovements. Touch the oor with your toes only.


4. Dead bugTARGET MUSCLES: Core muscles, quadriceps and iliopsoas.

STARTING POSITION: Lie on the Fit & Balance facing upward.Your middle back should be centered on the board. Extend yourarms above your chest and keep your head in line with your spine.Lift both legs off oor with your hips and knees bent at 90angle.

ACTION: Slowly, lower one leg and touch the oor with your toes.Return to starting position and repeat with other leg.

Repeat 8 to 15 times alternating legs.

VARIATION: To make this exercise easier, keep your arms byyour sides, on the oor.



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5. Figure 8

TARGET MUSCLES: Rectus abdominis, obliques, quadriceps, iliopsoas and other core muscles.

STARTING POSITION: Sit with your hips centered on top of the Fit & Balance. Place your feet

close together and clasp your hands in front of your chest.ACTION: Lean back slightly and trace a gure 8 pattern by rotating your trunk (including yourshoulders and your head) and moving your hands from side to side.


VARIATION: To make this exercise more challenging, hold one leg up throughout the exercise.

Variation



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7. Russian twist

6. Roll back

TARGET MUSCLES: Rectus abdominis, quadriceps, iliopsoas and othercore muscles.

STARTING POSITION: Sit with your hips centered on top of the Fit & Ba-lance and clasp your hands in front of your chest. Bend your knees slightly

and place your feet close together.

ACTION: Lean back and straighten up. Repeat 8 to 15 times.

VARIATION: To make this exercise more challenging, hold one leg upthroughout the exercise.

TARGET MUSCLES: Obliques, rectus abdominis, quadriceps, iliopsoas and other core muscles.

STARTING POSITION: Sitwith your hips centered on top of the Fit & Balance and clasp your hands in fornt of your chest. Bend yourknees slightly and place your feet close together.

ACTION: Lean back slightly and slowly rotate your torso from right to left (including your head and shoulders).


VARIATION: To make this exercise more challenging, hold one leg up throughout the exercise.

Variation

Variation



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8. Side bridge

TARGET MUSCLES: Obliques, hip abductors and adductors, iliopsoas, gluteus maximus, deltoids, pectorals, rotator cuff and othercore muscles.

STARTING POSITION: Lie laterally with your right elbow on top of the Fit & Balance, directly under your shoulder. Bend your knees

to 90 angle.ACTION: Lift and lower your hips. Keep your hips stacked one over the other throughout the exercise.

Repeat 8 to 15 times on eachside.

VARIATION: To make this exercise more challenging, straighten your legs.

NOTE: Maintain your right shoulder down, away from your ear throughout the exercise.

Variation



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TARGET MUSCLES: Obliques, hip abductors, hip adductors, iliopsoas, gluteus maximus, deltoids, pectorals, latissimus dorsi, leva-tor scapula and other core muscles.

STARTING POSITION: Lie with your right elbow on top of the Fit & Balance, directly under your shoulder. Bend your knees to

90 angle.

ACTION: Lift your hips off oor and hold the position during 15 to 30 seconds.

Gradually work your way up to holding this exercise for 2 minutes. Repeat on other side.

VARIATION: To make this exercise more challenging, straighten your legs.

NOTE: Keep your right shoulder down and away from your ear throughout the exercise.

9. T-plank

Variation



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10. Elbow plank

TARGET MUSCLES: Pectorals, trapezius, rhomboids, deltoids, rotator cuff and core muscles.

STARTING POSITION: Kneel on oor and place your forearms onto the Fit & Balance. Make sure that your elbows are directly underyour shoulders.

ACTION: Extend one leg at a time until you are balanced on the balls of your feet. Make sure that your body forms a straight linefrom shoulders to the hip, knee and ankles. Breathe normally and hold this position for 15 to 30 seconds.

Gradually work your way up to holding this exercise for 2 minutes.

VARIATION 1: To make this exercise easier, perform the exercise with straight arms, hands on the Fit & Balance.

VARIATION 2: To make this exercise more challenging, lift and extend one leg off oor.

Variation 1 Variation 2



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11. Back extension

TARGET MUSCLES: Erector spinae, quadrates lumborum, trapezius, gluteus maximus, hamstrings and other core muscles.

STARTING POSITION: Lie face down with your hips centered on the Fit & Balance. Extend your legs keeping your toes on oor. Bendyour elbows and place the back of your hands against your forehead.

ACTION: Lift your upper body as far as you possible and lower your upper body to starting position.


VARIATION: To make this exercise easier, keep your forearms on the oor and straighten your arms during the back extension.

Variation Variation



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12. Swimming

TARGET MUSCLES: Erector spinae, quadrates lumborum, trape-zius, deltoids, gluteus maximus, hamstrings and core muscles.

STARTING POSITION: Lie face down with your hips centered onthe Fit & Balance. Lift your feet, arms (thumbs up) and chest ashigh as possible.

13. Superman

STARTING POSITION: Lie face down with your hips centered on the Fit & Balance. Extend your legs keeping your toes on oor.Straighten your arms in front of you with your thumbs up.

ACTION: Lift and lower your right leg and your left arm then, lift and lower your left leg and your right arm.

Repeat 8 to 15 times alternating legs and arms.

VARIATION: To make this exercise more challenging, lift both legs and both arms at the same time.

ACTION: Begin to swim by lifting your opposite arm and leg a little higher, then alternate sides, making a uttering motion. Conti-nue to alternate arms and legs and gradually add some speed.

Repeat during 30 to 60 seconds.

TARGET MUSCLES: Erector spi-nae, quadrates lumborum, tra-pezius, deltoids, gluteus maxi-mus, hamstrings and other coremuscles.

Variation



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15. Swan dive

TARGET MUSCLES: Erector spinae, quadrates lumborum, trapezius, gluteus maximus, hamstrings and other core muscles.

STARTING POSITION: Lie face down with your hips centered on the Fit & Balance. Extend your legs keeping your toes on oor. Restyour forearms on the oor.

ACTION: Straighten your arms to a back extension. Bend your elbows again to return your forearms on the oor while lifting yourlegs off oor. Lower your legs to the oor again while straightening your arms to a back extension.



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3

MULTI ELASTIBAND

EXERCISES

Mu l t i E la s t i b a n d e x e r c i se s


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Composition Elastodiene, Polyester, Polyamid.

Features

Dimensions: Length: 110 cm (3.6 ft). Width: 4 cm (1.5 in). Weight: 60 gr (2.1 oz).

Maximum pulling strength force: 10 kg (22 lb).

This multipurpose, trim tonic elastic device makes exercising more effective and much more

fun.

Highly compact, it is easy to carry and can be used anywhere.Inexpensive and long lasting, this device is an excellent value for money.

MULTI ELASTIBANDCHARACTERISTICS

The Multi Elastiband: A tness center in your pocket

The revolutionary, patented Multi Elastiband has eight numbered sections along its length, which provide a variety of grip positionsfor a complete total body workout. It is made of two large handles (16.5 cm / 6.5 in each) at each end allowing for a wider passagefor thighs and exercise shoes, combined with 4 handles (11 cm / 4.3 in each) in the central part. With an effective length of 110 cm(3.6 ft), the Multi Elastiband is the perfect accessory to use with the Fit & Balance. Wrap the Multi Elastiband around your hands,your feet or x it through one of the four Elastiband passages of the Fit & Balance to perform a series of upper and lower bodyexercises. The benets of the Multi Elastiband are a permanent tension and a resistance that increases with the stretch of the band.



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HANDLES SELECTION: You will notice, next to the title of each exercise, a mention about the appropriate handles to use during the

exercise; these numbers were selected, based on individuals of average height (approximately 1, 65 m or 5 5").

However, because body proportions differ, you may have to experiment to nd the appropriate handles for you. If you are taller than

average, you will probably have to select handles that are closer to the ends of the Multi Elastiband than the suggested numbers.

For example, if the description of an exercise mention to use handles 2 and 8, it might be more appropriate for you to use the handles

1 and 8.

For another example, if the description of an exercise mention to use handles 1 and 8, you should consider

usage of an additional Elastiband handle sold separately on www.sveltus.fr. Feel comfortable to make

adjustment if needed.

On the contrary, if you are smaller than average (like me!), you might have to select handles that are clo-

ser to the center of the Multi Elastiband than the suggested numbers. For example, if the description of

an exercise mention to use handles 2 and 8, it might be more suitable for you to use the handles 3 and 8.

Make some adjustment if needed.

TECHNICAL INFORMATION

Vertically, number 1 is at the top of the Multi Elastiband and number 8 is at the bottom.Horizontally, number 1 of the Multi Elastiband is on your left side and number 8 is on your right side.



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At starting position, the Multi Elastiband must be tensed but not stretched in order to generate uid, uni-

form and smooth muscular contractions throughout the exercise.

Control momentum and avoid jerky movements in order to maintain good posture. Range of motion should

be increased gradually.

Engage your abdominal muscles throughout the exercise.

Keep your back straight, your knees slightly bent, your head in line with your spine and your shoulders down.

When exercising in prone, supine or lateral position, place a towel on the Fit & Balance for added comfort.

Breathe normally throughout the exercise.


Easy

Challenging


Place the Fit & Balance in clover position unless the description of the exercise indicates the square posi-tion.




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SHOULDER EXERCISES

1. Shoulder press (handles 1 and 8)

TARGET MUSCLES: Deltoids, triceps, trapezius and core muscles.

STARTING POSITION: Attach handles 8 of two Multi Elastiband to theright and left mounting strips of the board. Step onto the Fit & Balanceand place your feet hip-width apart. Hold handles 1 close to your shoulders,palms facing forward.

ACTION: Push the right handle upward while extending your elbow. Slowlyreturn to starting position. Repeat on left side.


VARIATION: Push both handles at the same time.

2. Shoulder abduction (handles 2 and 8)

TARGET MUSCLES: Deltoids, trapezius and core muscles.

STARTING POSITION: Attach handle 8 to the right mounting strip ofthe board. Step onto the Fit & Balance and place your feet hip-widthapart. Hold handle 2 with your right hand, thumb up.

ACTION: Lift your arm laterally, keeping your elbow straight and palm

facing forward. Hold and slowly return to starting position.


VARIATION: Work both shoulders at the same time using two MultiElastiband, one on each side of the Fit & Balance.



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3. Shoulder extension (handles 5 and 8)

TARGET MUSCLES: Deltoids, triceps, latissimus dorsi and core muscles.

STARTING POSITION: Attach handle 8 to the right mounting strip of theboard. Place your left foot onto the center of the Fit & Balance and your right

foot on oor as shown. Bend forward at hips, keeping your back straight.Hold handle 5 with your right hand, palm facing backward.

ACTION: Keeping your elbow straight, push the handle behind you. Holdand slowly return to starting position.

Repeat 8 to 12 times on eachside.

4. Shoulder front raise (handles 2 and 8)

TARGET MUSCLES: Deltoids, pectorals, biceps and core muscles.

STARTING POSITION: Attach handle 8 to the right mounting strip of theboard. Step onto the Fit & Balance and place your feet hip-width apart. Holdhandle 2 with your right hand, thumb up.

ACTION: Keeping your elbow straight, lift your arm upward and stop atshoulder height. Hold and slowly return to starting position.


VARIATION: Work both shoulders at the same time using two Multi Elas-tiband, one on each side of the Fit & Balance.



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5. Shoulder front raise (handles 2 and 8)

TARGET MUSCLES: Deltoids, pectorals, biceps and core muscles.

STARTING POSITION: Attach handle 8 to the right mounting strip of the

board. Step onto the Fit & Balance and place your feet hip-width apart. Holdhandle 2 with both hands in front of you.

ACTION: Keeping your elbows straight, lift the handle upward and stop atshoulder height. Hold and slowly return to starting position.


6. Upright row (handles 2 and 8)

TARGET MUSCLES: Deltoids, trapezius, bicepsand core muscles.

STARTING POSITION: Attach handles 8 of twoMulti Elastiband to the right and left mountingstrips of the board. Step onto the Fit & Balance andplace your feet hip-width apart. Hold handles 2 infront of you.

ACTION: Pull the handles toward your chin whilebending and lifting your elbows above your shoul-ders. Hold and slowly return to starting position.


VARIATION: Alternate sides.

Variation



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7. One-arm bent over row (handles 4 and 8)

TARGET MUSCLES: Deltoids, trapezius, rhomboids and coremuscles.

STARTING POSITION: Attach handles 8 of two Multi Elasti-band to the right and left mounting strips of the board. Step

onto the Fit & Balance and place your feet hip-width apart. Slight-ly bend forward at hips and hold handles 4 in front of you.

ACTION: Pull the right handle, lifting your elbow up and late-rally. Hold and slowly return to starting position. Repeat on theother side.


VARIATION: Pull both handles at the same time.

8. Rear deltoid y (handles 2 and 8)

TARGET MUSCLES: Deltoids, trapezius, rhomboids and coremuscles.

STARTING POSITION: Attach handle 8 to the left mountingstrip of the board. Step onto the Fit & Balance and place your feethip-width apart. Bend forward at hips and support your upperbody with your left arm as shown. Hold handle 2 with your righthand, palm facing toward the left.

ACTION: Pull the handle, lifting your arm up and laterally ashigh as you can. Hold and slowly return to starting position.


Variation

VARIATION:Work both shoulders at the same time using two Multi Elastiband, one on each side of the Fit & Balance.

Variation



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9. Seated shoulder external rotation (handles 2 and 5)

TARGET MUSCLES: Rotator cuff, deltoids and core muscles.

STARTING POSITION: Sit on the center of the Fit & Balance,knees slightly bent and feet close together. Hold handle 2 with yourleft hand and handle 5 with your right hand, palms facing up. Bend

your elbows to 90 angle.ACTION: Keeping your back straight and your elbows by yoursides, pull the ends of the Multi Elastiband outward. Hold andslowly return to starting position.


10. Seated arm circle (handles 2 and 7)

TARGET MUSCLES: Deltoids, trapezius and core muscles.

STARTING POSITION: Sit on the center of the Fit & Balance, knees slight-ly bent and feet close together. Hold handle 2 with your left hand and handle7 with straight amrs as shown.

ACTION:Keeping your arms straight, move andstretch the Multi Elastiband over your head andlower it behind your back in a rotational move-

ment. Hold and slowly reverse the movement toreturn to starting position. This is one repetition.




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ARM EXERCISES

1. Biceps curl (handles 2 and 8)

TARGET MUSCLES: Biceps and core muscles.

STARTING POSITION: Attach handles 8 of two Multi Elastiband to theright and left mounting strips of the board. Step onto the Fit & Balance andplace your feet hip-width apart. Hold handles 2, palms facing up.

ACTION: Pull the handles toward your shoulders, keeping your wrist straightand your elbows by your sides. Hold and slowly return to starting position.


VARIATION: Alternate the arms.

2. Concentration curl (handles 2 and 8)


STARTING POSITION: Attachhandle 8 to the left mounting strip of theboard. Step onto the Fit & Balance and place your feet hip-width apart. Holdhandle 2 with your right hand, palm facing in and place your left arm behind

your back.

ACTION: Pull the handle toward your shoulder, keeping your wrist straightand your elbow by your side. Hold and slowly return to starting position.




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3. Seated biceps curl (handles 1 and 8)


STARTING POSITION: Sit on the center of the Fit & Balance,knees slightly bent and feet close together. Place the Multi Elasti-band around your feet. Hold handles 1 and 8 close to your knees,

palms facing up.

ACTION: Pull the handles toward your shoulders, keeping yourwrists straight and your elbows by your sides. Hold and slowly re-turn to starting position.


4. Triceps overhead extension (handles 1 and 8)

TARGET MUSCLES:Triceps and core muscles.

STARTING POSITION: Attach handle 8 to the right mounting strip of theboard. Step onto the Fit & Balance and place your feet hip-width apart. Holdhandle 1 with your right hand behind your head, elbow bent and palm facingforward.

ACTION: Keeping your elbow pointing straight up, extend your arm and pullthe handle as high as possible. Hold and slowly return to starting position.You may use your other hand to hold your elbow in, close to your head.




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5. Triceps kick back (handles 4 and 8)

TARGET MUSCLES:Triceps and core muscles.

STARTING POSITION:Attach handle 8 to the right mounting strip of the board. Place your left foot onto the center of the Fit &Balance and your right foot on oor as shown. Bend forward at hips and rest your left elbow over your thigh. Hold handle 4 with yourright hand. Pull your elbow as high as you can and maintain this position throughout the exercise.

ACTION:Push the handle backward and downward by extending your elbow. Hold and slowly return to starting position.




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UPPER BACK EXERCISES AND CHEST EXERCISES

1. One arm row (handles 4 and 8)

TARGET MUSCLES: Deltods, rotator cuff, rhomboids, trapezius and core

muscles.STARTING POSITION:Attach handle 8 to the right mounting strip of theboard. Place your left foot onto the Fit & Balance and your right foot on ooras shown. Bend forward at hips and support your upper body by placing yourleft hand over your thigh. Hold handle 4 with your right hand, palm facingleft side.

ACTION: Pull the handle by lifting your elbow as high as possible. Hold andslowly, return to starting position.


2. Shoulder shrug (handles 4 and 8)

TARGET MUSCLES: Trapezius and core muscles.

STARTING POSITION:Attach handles 8 of two Multi Elastiband to the right and left mounting stripsof the board. Step onto the Fit & Balance and place your feet hip-width apart. Hold handles 4 with bothhands, palms facing in.

ACTION:Keep your arms straight and pull the handles by lifting your shoulders as high as possible. Holdand slowly, return to starting position.




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3. Seated row (handles 1 and 8)

TARGET MUSCLES:Deltoids, rotator cuff, rhomboids, trapeziusand core muscles.

STARTING POSITION:Sit onto the center of the Fit & Balance,knees slightly bent and feet close together. Place the Multi Elasti-

band around your feet and hold handles 1 and 8, palms facing in.

ACTION:Pull your elbows back until your hands are closed to yourhips. Hold and slowly return to starting position.


4. Lat pull down (handles 2 and 7)

TARGET MUSCLES:Latissimus dorsi, trapezius, rhom-boids, deltoids, pectorals, biceps and core muscles.

STARTING POSITION:Step onto the Fit & Balance andplace your feet hip-width apart. Hold handles 2 and 7above your head, palms facing forward.

ACTION: Pull the handles downward, keeping your el-bows slightly bent. Stop at shoulder height. Hold and

slowly return to starting position.


VARIATION : To make this exercise easier, alternatesides.

Variation



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5. One arm chest press (handles 1 and 8)

TARGET MUSCLES:Pectorals, triceps, deltoids, biceps and core muscles.

STARTING POSITION: Attach handle 8 to the right mounting strip of theboard. Place your right foot onto the center of the Fit & Balance and your

left foot on oor as shown. Hold handle 1 with your right hand close to yourshoulder, palm facing forward.

ACTION:Press the handle up and away from your body to 45 angle. Holdand slowly return to starting position.


6. Standing chest y (handles 1 and 8)

TARGET MUSCLES:Pectorals, deltoids, biceps and core muscles.

STARTING POSITION: Step onto the Fit & Balance and place your feet hip-width apart. Hold handles 1 and 8 with the Multi Elastiband around yourupper back. Extend your arms out at shoulder height, palms facing forward

ACTION:Cross your arms in front of your chest. Hold and slowly return tostarting position.




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7. Seated chest press (handles 4 and 8)

TARGET MUSCLES: Pectorals, deltoids, triceps, biceps and coremuscles.

STARTING POSITION: Attach handles 8 of two Multi Elastiband tothe right and left mounting strips of the board. Sit onto the center of

the board, knees slightly bent and feet close together. Hold handles 4close to your shoulders, palm facing forward.

ACTION:Press the handles up and away from your body to 45 angle.Hold and slowly return to starting position.


8. Supine chest press (handles 5 and 8)

TARGET MUSCLES: Pectorals, deltoids, triceps, biceps and core muscles.STARTING POSITION:Attach handles 8 of two Multi Elastiband to the right and left mounting strips of the board. Lie on the Fit& Balance facing upward with your knees bent and your feet close together. Hold handles 5 close to your shoulders, palms facingforward.

ACTION:Press the handles above your chest. Hold and slowly return to starting position. Repeat 8 to 12 times.

VARIATION:Alternate sides.

Variation



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9. Push-up (handles 1 and 8)

TARGET MUSCLES: Pectorals, deltoids, triceps and core muscles.

STARTING POSITION:Kneel on oor. Place the Multi Elastiband around your upper back and hold handles 1 and 8 with bothhands. Place your hands onto the Fit & Balance, shoulder-width apart.

ACTION: Bend your elbow and lower your upper body toward the Fit & Balance. Straighten your arms to return to starting position.



Variation



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THIGH EXERCISES

1. Romanian dead lift (handles 6 and 8)

TARGET MUSCLES: Hamstrings, gluteus maximus, hip adductors, trape-zius, rhomboids, Latissimus dorsi, erector spinae and other core muscles.

STARTING POSITION: Attach handles 8 of two Multi Elastiband to theright and left mounting strips of the board. Step onto the Fit & Balance, placeyour feet hip-width apart and bend your knees slightly. Hold handles 6 withboth hands by your sides.

ACTION: Keeping your back straight, bend forward at hips as low as possiblewithout bending your knee more. Hold and slowly return to starting position.


2. Squat (handles 2 and 8)


STARTING POSITION: Attach handles 8 of two Multi Elastiband to theright and left mounting strips of the board. Step onto the Fit & Balance, placeyour feet hip-width apart and bend your knees slightly. Hold handles 2 closeto your shoulders.





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3. Hip extension (handles 4 and 8)

TARGET MUSCLES: Gluteus maximus, hamstrings, hip adductors,soleus and core muscles.

STARTING POSITION: Attach handle 8 to the front mounting

strip of the board. Kneel on the balance board and place handle 4around your right foot.Place your hands on oor, shoulder-widthapart and extend your right leg behind you, toes on oor.

ACTION : Lift and lower your right leg slowly.


4. Leg press (handles 4 and 8)

TARGET MUSCLES: Gluteus maximus, hamstrings, hip adductors,soleus and core muscles.

STARTING POSITION: Attach handle 8 to the front mountingstrip of the board. Kneel on the balance board and place handle 4around your right foot.Place your hands on oor, shoulder-width

apart.ACTION : Press your right leg back. Hold and slowly return tostarting position.




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5. Seated leg press (handles 2 and 7)

TARGET MUSCLES: Gluteus maximus, hamstrings, hip adduc-tors, soleus and core muscles.

STARTING POSITION: Sit onto the center of the Fit & Balance.Hold handles 2 and 7 close to your shoulders with the Multi Elas-tiband around your right foot.

ACTION: Press your leg in front of you. Hold and slowly returnto starting position.


6. Supine leg press (handles 2 and 7)

TARGET MUSCLES: Gluteus maximus, hamstrings, hip adduc-tors, soleus and core muscles.

STARTING POSITION: Lie on the Fit & Balance facing up. Placeyour left foot on the oor. Hold handles 2 and 7 close to yourshoulders with the Multi Elastiband around your right foot.

ACTION:Press your leg upward. Hold and slowly return to star-ting position.




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7. Hip abduction (handles 5 and 8)

8. Hip adduction (handles 6 and 8)


STARTING POSITION: Attach handle 8 to the front mountingstrip of the board. Lie laterally onto the Fit & Balance. Place handle

5 around your left foot and straighten your legs. Place your rightelbow on oor, directly under your shoulder.

ACTION: Lift and lower your left leg slowly.


TARGET MUSCLES: Gluteus maximus, hip adductors and coremuscles.

STARTING POSITION: Attach handle 8 to the front mountingstrip of the board. Lie laterally onto the Fit & Balance. Place handle6 around your right foot and straighten your legs. Place your rightelbow on oor, directly under your shoulder.

ACTION: Lift and lower your right leg slowly.




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CORE MUSCLES EXERCISES

1. Side bend(handles 5 and 8)

TARGET MUSCLES: Obliques, quadratus lumborum and other core muscles.

STARTING POSITION: Attach handle 8 to the right mounting strip of theboard. Step onto the Fit & Balance and place your feet hip-width apart. Holdhandle 5 with your right hand.

ACTION: Lean toward your left side. Hold and slowly return to starting po-sition.


2. Overhead Side bend (handles 1 and 8)

TARGET MUSCLES: Obliques, quadratus lumborum and other core muscles.

STARTING POSITION: Attach handle 8 to the right mounting strip of theboard. Step onto the Fit & Balance and place your feet hip-width apart. Holdhandle 1 with your right arm extended overhead.

ACTION: Keeping your arm extended, lean toward your left side. Hold andslowly return to starting position.



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3. Standing trunk rotation (handles 3 and 8)

TARGET MUSCLES: Obliques, quadratus lumborum and othercore muscles.

STARTING POSITION: Attach handle 8 to the front mountingstrip of the board. Step onto the Fit & Balance and place yourfeet hip-width apart. Hold handle 3 with both hands and lift yourelbows at chest height.

ACTION: Rotate your trunk toward right side, return to centerthen, rotate your trunk toward left side.

Repeat 8 to 12 times alternating from side to side.

4. Seated twist (handles 2 and 8)

fit & balance anglais

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