Leg Magic Exercises; Leg Magic; Workout Progression - FITNESSQUEST Leg Magic Owner's Manual

LEG MAGIC

It is important that you read this section of the manual before working out on the Leg
Magic exerciser. This section provides a description of the proper technique and
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form for the exercises shown in the Leg Magic
results, we recommend that you work out to the 13 minute DVD and follow the
instructions on page 16-17 in this Owner's Manual. If you do not have access to a
DVD player or VCR, however, you can use this section and the chart on page 26 to
create a workout routine.
Remember, whether you are a beginner, intermediate or advanced exerciser, it is
important to work out with good form and technique. Rest between exercises when
needed if your muscles feel tired. Gradually reduce the number of rests until you can
complete the repetitions of each exercise as shown on the Leg Magic
the Workout Progression Chart on page 26. Eventually, you will be able to complete
the entire workout without taking any rests.
Warning: Always hold the Handlebar Assembly when stepping on and off the
Leg Magic exerciser. Failure to follow this instruction could cause you to slip
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and fall, resulting in serious injury or death.
STARTING POSITION
Stand behind your Leg Magic exerciser,
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facing the Handlebar Assembly. Make
sure that both Foot Platforms are in the
center of their Rails. With both hands on
the Handlebar Assembly, place your left
foot on the Left Foot Platform. See FIG. 1.
Slowly transfer your weight onto that foot
and carefully lift your right foot, placing it
on the Right Foot Platform. See FIG. 2.
Stand with the feet equal distance from
the center Frame and make sure you are
balanced. Maintain good, upright posture
with the hands lightly on the Handlebar
Assembly. Do not lean forward or
push down with your hands on the
Handlebar Assembly. This will be
referred to as the "Starting
Position" for many of the exercises
in the Leg Magic Workout.
™
® EXERCISES
DVD with Rosalie Brown. For best
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DVD and/or
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Fig. 1 Fig. 2
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18
AB ROLL BACKS
This exercise targets the
abdominal muscles. Begin in
a seated position on the floor
in front of your Leg Magic
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exerciser. Make sure you have
plenty of clearance between
yourself and the Leg Magic exerciser. Bend
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both knees slightly and rest feet on the floor. Lean back
slightly with a straight back. Reach forward with the
arms to counterbalance the lean of the torso. See FIG. 19.
Slowly flex the spine and roll the lower back toward the floor.
Keep the feet on the floor and the abdominal muscles tight.
See FIG. 20. Pause at the bottom of this motion. Then,
extend the spine and lift back to the starting position. Repeat
this exercise for 60 seconds, resting between repetitions if
needed. For added assistance, the hands may be placed
behind the thighs for support.
Fig. 21
HIP LIFT
This exercise focuses on the gluteal muscles of the hips and the backs of the thighs. Begin by
lying on your back on the floor in front of your Leg Magic
90 degrees and place the feet about hip width apart with heels on the floor. Make sure you
have plenty of clearance between yourself and the Leg Magic
flat on the floor at your sides. See FIG. 21. Squeeze the gluteal muscles of the buttocks and
slowly lift your hips until they are in line with the knees and shoulders. See FIG. 22. Pause at
the top of the motion. Then, slowly lower the hips back down to the starting position. Press
the shoulders down into the floor and avoid placing any weight on the back of the neck.
Repeat this exercise for 60 seconds, resting between repetitions if needed.
Fig. 19
Fig. 22
exerciser. Bend both knees about
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exerciser. Place the hands
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23
Fig. 20