Body Rocka Exercises

PRESS-UP

Works: chest, shoulders and core - Hands shoulder width apart on the Body-Rocka, on your knees or feet (harder). Lower your upper body down and press up with your tummy in and body in a straight line. Work up to 3 sets of 16 repetitions.

KNEE TO ELBOW
Works: core, waist and shoulders - In a full press up position, hands on the Body-Rocka feet on floor, bring your knee towards your opposite elbow, tummy in and hips parallel to the floor at all times, back straight. Repeat on both sides. Work up to 3 sets of 16 repetitions.

SUPERMAN

Works: lower back, bum and tummy - Lie face down with your tummy on the Body-Rocka, arms straight out over the head, keeping tummy in & hips evenly on the Body-Rocka. Lift alternate arm and leg then change. Work up to 3 sets of 16 repetitions.

SQUAT

Works: thighs, bottom and ankles - Making sure you are positioned against a wall, using your hands for extra stability. Squat down no lower than your bum in line with your knees (as if sitting in a chair) and back up again. Work up to 3 sets of 16 repetitions.

CRUNCH
Works: tummy - Sitting on the Body-Rocka with hands behind supporting you, bring your knees and chest towards each other then out again. Keeping the knees bent and in line with chest, keep your tummy in and shoulders down. Work up to 3 sets of 16 repetitions.


The exercises can be done in any order so mix them up circuit style. NB Always do a warm up before any exercises and stretch after. If you have any injuries or illnesses check with your doctor before doing any exercises. Please use the grip mat provided and workout on a non-slip surface. Do not use if pregnant. If in doubt seek medical advice.

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Body Rocka - How It Works

All Over Body Toning

The Body Rocka can be used for a number of exercises, allowing you to use your own body weight on an unstable surface to maximise toning.

Core Stability

The Body-Rocka utilises controlled instability to help strengthen your abs and back, even sitting on it will help to strengthen your core muscles. Muscles are worked both isometrically (static) and dynamically (moving) which improves strength and endurance; giving all round better results.

Balance and Coordination

The Body-Rocka utilises many muscles to maintain stability which is great for your balance and coordination. It's a great product to get fit for sports that involve balance such as skiing, boarding or for rehabilitation.

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Body Rocka Core Stability Balance Board.

Body Rocka Core Stability Balance Board.

• The Body Rocka will improve your core strength and stability through the variety of exercises that can be performed.

• Whether you are looking to improve your physical performance and fitness, or you are looking for exercises to help recover from and prevent injuries the Body Rocka is the perfect piece of exercise equipment.

• As well as giving a full body workout, improving your core strength will help to stabilise muscles, increase balance and agility whilst also strengthening joints.

• The balance required to use the Body Rocka in the various exercises increases the effectiveness of each exercise and means you will see the results more quickly.

• The Body Rocka provides a full body workout and the included fitness programme will show you how to perform a variety of exercises such as; multi dimensional push ups, controlled squats, perfect ab rotations, standard and side planks and many more.

• Simple and effective to use in the comfort of your own home.

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