5. Reverse forward lean position
Stand upright on the foot pedals with your hands on either the stationary or dual action handlebars. Lean forward slightly with a “full body lean” as described in #4. Move your legs backward in a smooth, elliptical motion. This exercise reverses the direction of the previous exercise. Avoid leaning or pulling back on the handlebars. You will feel more emphasis in the muscles in the front of your thighs.
6. Backward lean position
Stand upright on the foot pedals with your hands on either the stationary or dual action handlebars. Lean back slightly with a “full body lean” from the ankles. Do not round your back. Move your legs forward. Your legs will be moving slightly in front of your body as if you were cycling. Keep your shoulders aligned over your hips. In this exercise, you will feel more emphasis in the muscles in the back of your hips and thighs.
7. Reverse backward lean position
Stand upright on the foot pedals with your hands on either the stationary or dual action handlebars. Lean back slightly with a “full body lean” from the ankles. Do not round your back. Move your legs backward in a smooth, elliptical motion. Your legs will be moving slightly in front of your body as if you were cycling backwards. This exercise reverses the direction of the previous exercise. Keep your shoulders aligned over your hips. In this exercise, you will feel more emphasis in the muscles in the back of your hips and thighs.
6. Buttocks, Hips and Abdominal Stretch
Lay flat on your back with your hips relaxed against the floor. Bend one leg at the knee. Keeping both shoulders flat on the floor, gently grasp the bent knee with your hands and pull it over your body and towards the ground. You should feel a stretch in your hips, abdominals and lower back. Hold for 20 to 30 seconds and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your feet are together. Place your hands on your knees. Lean forward from the waist and press down lightly on the inside of your knees. You should feel a stretch in the muscles of your inside thigh.
8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent. Let your arms hang relaxed on either side of your body. Expand your chest and pull your shoulders back. Bend your elbows slightly and clasp your hands behind your back. Slowly straighten your arms as you lift your hands upward. Raise your hands upward until you feel mild tension in your shoulder and chest region. Hold for
20 to 30 seconds. Lower your arms to their original position and bend your elbows. Release your hands and return them to your sides.
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