PENDULUM SWING

The Pendulum Swing is an ideal activity for a core and hip work-out; using your weight to be the resistance to strengthen muscle groups in the abs, oblique’s, and hips.

Benefits

• Low-impact.
• Build strength and tone muscles in your core and hips.
• Ability to increase core development with degree of abdominal engagement, and build strength in hip flexors.
• Build stamina and cardiovascular fitness.

Instructions

1. Stretch and Warm-up for 5 minutes prior to any exercise.
2. Place feet in foot-pads and stand facing frame, keep legs slightly bent (do not lock knees), grip handles.
3. Begin by holding handles and using your abdominal muscles, swing legs side-to-side in pendulum motion.
4. Maintain a smooth and even-paced motion.
5. Use correct posture with shoulders back, head and chin up, and tighten your abdominal muscles. Look forward, not down.
6. Remember to breathe in at a smooth rate.
7. Bring swing to a stop before exit. 8. Stretch appropriate muscles to ensure recovery to resting position and prevent soreness.

Age Range: 12 Yrs old and up (Children should be supervised by an adult).