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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