Getting Started - Seating & Workout Tip
The Body Shaper Machine can be used standing up, or sitting. All of the Body Shaper Machine exercises are described in a seated position because sitting allows you to notice and improve your posture. Standing is okay, so long as your back is straight and you are not slouching – it goes for when you are sitting as well.
Find a chair that can let your legs and knees rest comfortably at a 90-degree angle. Sitting down, place yourself at the edge of your seat. Not so far that you feel like you would fall, but far enough that you still feel safe and comfortable. Plant your feet firmly on the ground, shoulder width apart.
*Using an Exercise Ball?An exercise ball is great for enhancing your workout experience. It allows you to exercise your core strength by maintaining balance, while you use the Body Shaper Machine to tone sections of your body. Before buying an exercise ball, test it by sitting on it. Feet flap on the ground, your hips should be leveled, if not, slightly higher than your knees.
Streathing TechniquesThe Body Shaper Machine was designed on the principle of yoga – deep breathing, controlled stretching, and paced movements. A lot of times people tend to hold their breath, and forget about breathing during an exercise. Breathing is crucial as it provides your body with oxygen and nutrients it needs to work. When working with the Body Shaper Machine take deep, slow breaths and then pause at each interval for a second, then continue.
Workout TipsSlow & Control. Doing workout movements are more effective when they’re done slowly with control, rather than fast. Slow movements works uses your strength to build muscle, trim fat and give more effective results. If you work out fast, you end up using your momentum to move the Body Shaper Machine, rather than your muscular strength.
Mix up short & full movements. Repetition is great, but mixing up your pressing distance adds variety to your workout and has been proven to give better results. Do a few full-length presses, where your joints meet the center, and then do a few presses where you only go half the distance, then revert back to full presses. Your pacing can also be faster when doing the short movements.
(I.e. Hips & Thighs Workout – do 5 full-presses where your knees come to the center. Then do 5 short-presses where your knees go towards then center, but only half way, then release. Repeat pattern.)
Keep back straight. Not necessarily curving your spine backwards, but not slouching either, as you will cause yourself back pain. You should be in a comfortable up-right position, whether you’re sitting or standing while exercising.
Tighten stomach muscles. With every workout, contract your stomach/tummy muscles, so they get a work out simultaneously as you target other areas.
Breathe out during the hardest part. You get the most power when you release your breath, which lets you have more control. Which is why it is recommended that you breathe during the difficult section of a workout, which is often the release section.
Start & finish the same. During a repetitious workout, we sometimes become hypnotized in our movement. As a result, we relax our posture by possibly slouching and angles become unleveled, which makes the workout not as effect as it should be.
Do as you feel comfortable. Whether it is a starting position, or if you can only extend so far, go with it. You know your body best, and a workout exercise will only give you better results if you listen to your body. If it feels good, keep going; if it hurts or doesn’t feel right, stop or adjust.
Avoid over extending or locking your joints. It is always a safety precaution, as locking or over extending is prone to causing injuries.