User Manual

Exercise Guide:
www.SereneLifeHome.com 9
Neutral Stance
Increases balance,
great as a warm up
• Place feet parallel to
sides of platform.
• Widen stance for
greater challenge.
One-Legged Stance
Strengthens legs, increases
balance
• Always place foot either
above or below the knee.
• Keep hips even and
rotate knee out to side.
Deep Squat
Increases blood ow to
knees, quadriceps and
lower extremities
• Bend knees but keep
length in spine, shoulders
back, chest forward, and
chin parallel to oor
Quadricep Stretch
Promotes exibility &
blood ow to feet,
ankles and calves,
increases balance
• Bend one knee and
hold ankle with hand.
• Keep knees even &
length in spine,
shoulders back, and
chest forward.
Advanced Push Up
Strengthens and tones abdominal
region and upper body
(biceps, triceps and pectorals)
• Place hands directly underneath
shoulders and tighten abdominal
muscles so body is in alignment.
Back Strengthener
Strengthens back and arms, releases
tension in shoulders
• Place feet slightly pigeon toed, directly
under hips (bend knees slightly if
needed).
• Tilt the pelvis forward, lengthen
through spine, tuck chin under for
alignment.