EXERCISE APPARATUS

Abstract

Methods and exercise apparatuses for assisting in squats, upper body exercises, and toe raises are disclosed. The exercise apparatus includes a support and a resistance member. The support includes a top surface that is angled relative to a horizontal plane. The user pulls on and tensions the resistance member by hand for balance and support during a squats or toe raises. The user can pull on and tension the resistance member by hand for upper body exercises as well.

Description

BACKGROUND

1. Field

The present invention generally relates to an exercise apparatus for performing squats, upper body exercises, and toe raises and related methods.

2. Discussion of Related Art

A squat is an exercise technique that trains various muscles of the body, including the quadriceps, hamstrings, gastrocnemius, gluteus maximus, soleus, tibialis anterior, erector spinae, and the rectus abdominus. In addition to strengthening and toning the aforesaid muscles, squats can help to increase balance, bone density, flexibility, and improve posture. A squat begins with the body in a standing position, then the torso is lowered by moving the hips back and bending the knees, hips, and ankles. Finally, the torso is raised back to its standing position.

A toe raise is an exercise technique that trains the calf muscles, including the gastrocnemius and the soleus. A toe raise begins with the body in a standing position. The body is then raised up on the toes as high as possible. This position is held momentarily, and then the body is lowered to the starting position. Toes raises can be performed with both legs at the same time, or one leg at a time.

Upper body exercises train the muscles of the upper body, including, but not limited to, the trapezius, biceps, triceps, deltoids, latissimus dorsi, pectorals, and abdominals. Examples of upper body exercises include, but are not limited to: a bicep curl, clean and jerk, triceps extension, triceps kickbacks, triceps curl, and a lateral raise.

SUMMARY OF INVENTION

According to one aspect, an exercise apparatus is disclosed. The exercise apparatus includes a support with an inclined top surface. The inclined top surface has a top edge and a bottom edge. The exercise apparatus also includes at least one resistance member with a hand grip. The support is constructed and arranged to restrain a portion of the resistance member.

According to another aspect, an exercise apparatus is disclosed, the exercise apparatus consisting essentially of: a support having an inclined top surface and a resistance member with two hand grips. The support is constructed and arranged to restrain a portion of the resistance member.

According to another aspect, a method of exercising is disclosed. The method includes providing a support on a horizontal plane. The support has a top surface that forms an angle with respect to the horizontal plane, and the top surface has a bottom edge and a top edge. The method also includes placing at least one foot upon the top surface such that the heel of the foot points in an upward direction. The method also includes grasping the hand grip of a resistance member by hand. Finally, the method includes moving to a squat position from an upright position, then returning to an upright position, while the foot remains on the support.

According to another aspect, a method of exercising is disclosed. The method includes providing a support on a horizontal plane. The support has a top surface that forms an angle with respect to the horizontal plane, and the top surface has a bottom edge and a top edge. The method also includes placing at least one foot upon the support such that the toes of the foot point upwardly. The method also includes holding onto the hand grip of a resistance member by hand. The method also includes raising the heel of the foot. Finally, the method includes holding onto the hand grip of the resistance member by hand while raising the heel.

BRIEF DESCRIPTION OF DRAWINGS

The accompanying drawings are not intended to be drawn to scale. In the drawings, each identical or nearly identical component that is illustrated in various figures is represented by a like numeral. For purposes of clarity, not every component may be labeled in every drawing. Various embodiments of the invention will now be described, by way of example, with reference to the accompanying drawings, in which:

FIG. 1A is a perspective view that depicts an exercise apparatus in accordance with one aspect of the invention;

FIG. 1B is a perspective view that depicts an exercise apparatus in accordance with another aspect of the invention;

FIG. 2 is a perspective view that depicts a method of using an exercise apparatus in accordance with one aspect of the invention;

FIG. 3A is a perspective view that depicts a method of using an exercise apparatus in accordance with another aspect of the invention;

FIG. 3B is a perspective view that depicts a method of using an exercise apparatus of n accordance with another aspect of the invention;

FIG. 4 is a side view of an exercise apparatus in accordance with one aspect of the invention; and

FIG. 5 is a side view of an exercise apparatus in accordance with another aspect of the invention.

DETAILED DESCRIPTION

The inventor has recognized that in a proper squat, the knees should not extend beyond the toes. The knees should remain centered over the feet during any downward movement, and the knees should not roll inwardly or outwardly. In addition, the back is maintained in a neutral position. The curve of the back should not flatten, and the back should not arch. During a conventional squat, the arms may be stretched outwardly for balance.

While squats are a commonly performed exercise, proper squatting form is often difficult to achieve. The inventor has recognized that, when a person squats while standing on a horizontal plane, the body's center of gravity tends to shift backwardly. The inventor has found that people have a natural tendency to lean forwardly to compensate for the backward shift in the center of gravity, resulting in increased weight and stress on the lower back and on the knees, which can lead to injury. Thus, the inventor has recognized that a need exists for an exercise apparatus that helps a user to maintain proper balance and form during a squat. The inventor has discovered that positioning the person's center of gravity in a forward position throughout the squat may help to suppress the tendency to lean forward during a squat, making it easier to maintain proper form.

According to one aspect of the invention, an exercise apparatus includes a support with an inclined surface, and a handheld resistance member. In one embodiment, as shown in FIGS. 1A-1B, an exercise apparatus 1 is placed on a horizontal plane 100. Exercise apparatus 1 includes a support 10 and at least one resistance member 30. As shown in FIGS. 1A, 1B, and 4, the support 10 may include a top surface 12, a bottom surface 13, a first end 15, and a second end 17. The top surface 12 includes a bottom edge 14 a top edge 41. The vertical distance between the horizontal plane 100 and the bottom edge 14 is less than the vertical distance between the horizontal plane 100 and the top edge 41.

The top surface 12 forms an incline angle θ relative to the horizontal plane 100. In some embodiments, where bottom surface 13 is parallel to the horizontal plane 100, top surface 12 may also form an incline angle θ relative to bottom surface 13. However, in some embodiments, the top surface may be inclined relative to the horizontal plane but not inclined relative to the bottom surface. In some embodiments, the support has no bottom surface or has a bottom surface with a surface area that is much smaller than that of the top surface. For example, in one embodiment, the top surface may be inclined using one or more pedestals or legs. In another embodiment, the support may be a single board such as a plank that can be leaned against a raised surface, such as a curb or a step.

The top surface may be planar or curved. The top surface may be partly planar and partly curved. For example, the majority of the top surface may be planar, but one or more ends of the top surface may be curved. In one embodiment, as shown in FIG. 5, the top surface 12 is planar near the top edge 41, but curved near the bottom edge 14. In some embodiments, the top edge 41 may be beveled or otherwise have a flat edge. A flat top edge 41 may help to promote stability or otherwise increase comfort of the user. In other embodiments, however, top edge 41 is a non-beveled corner, as this aspect is not limited in this regard.

In some embodiments, the incline angle θ may be within the range of 22 to 25 degrees, inclusive. In other embodiments, the incline angle may be within the range of 21.5 to 25 degrees, inclusive. In other embodiments, the incline angle may be within the range of 18-25 degrees, inclusive. In some embodiments, the incline angle may be 22, 23, 24, or 25 degrees. In another embodiment, the incline angle is 22.5 degrees. In one embodiment, the support includes a mechanism to adjust the incline angle. In other embodiments, the incline angle is not adjustable. In some embodiments, as shown in FIGS. 1A, 1B, and 4, the support 10 may include a rear surface 19. Rear surface 19 is connected to the top edge 41, and may be connected to a bottom surface 13. Rear surface 19 may form an angle 0 relative to the horizontal plane 100. In some embodiments, where bottom surface 13 is parallel to the horizontal plane 100, rear surface 19 may also form an angle θ relative to bottom surface 13. In some embodiments, angle θ may be less than 90 degrees. Having an angle θ less than 90 degrees may help promote stability of support 10 by preventing the support from rocking backwards over the rear surface 19. In some embodiments, angle θ may be 62 to 72 degrees. In some embodiments, angle θ may be 60 to 75 degrees. In some embodiments, angle θ may be 67 degrees. In some embodiments, however, angle θ may be 90 degrees or any other suitable angle, as this aspect is not limited in this regard.

The at least one resistance member 30 includes at least one hand grip 38, and typically a second hand grip 39, one on each end of the resistance member 30, that can be grasped by a hand. Some examples of resistance members include resistance bands, exercise bands, elastic bands, or any other suitable member that provides a predetermined level of elasticity corresponding to the amount of pulling force needed to stretch the resistance member a desired distance. Resistance members 30 may be made from rubber, latex, or any elastic, or rubber like material having a predetermined level of elasticity corresponding to the amount of pulling force needed to stretch the resistance member 30 the desired distance. The resistance member 30 may have an elasticity resistance of 3, 4, 5, 8, 10, 13, 30, or 60 pounds, an elasticity resistance of 3 to 100 pounds, 3 to 60 pounds, 5 to 60 pounds, or any other suitable elasticity resistance. In some embodiments, the resistance member 30 may contain a non-elastic inner cord that limits the length that the resistance member 30 may be stretched or any other suitable feature that prevents snapping of the resistance member 30. Pulling on the hand grip(s) 38 and 39 by hand while restraining a portion of the resistance member 30 causes the resistance member 30 to stretch. Depending on the elasticity resistance of the resistance member, a certain level of pulling force is required to stretch the resistance member a certain distance.

At least one portion of the resistance member 30 is restrained. In some embodiments, the resistance member is anchored to the support 10 or otherwise restrained by the support. In some embodiments, the support 10 may include an anchoring mechanism that permits the resistance member to be anchored directly to the support. In some embodiments, as shown in FIG. 1A, the anchoring mechanism includes a pair of openings 16 and 18 in respective ends 15 and 17 and a channel 33 through which a portion of the resistance member 30 extends. The channel 33 has a cross-sectional shape that may be a circle, an ellipse, a square, a rectangle, a triangle, a keyhole, any polygon, or any suitable shape, as this aspect is not limited in this regard. Alternatively, in some embodiments, as shown in FIG. 1B, the member 30 may extend through an empty space 11 beneath the surface 12. This space may be a cylinder, a half cylinder, a rectangular prism, a triangular prism, a hexagonal prism, a recess, a groove, or any other suitable shape and size.

In the embodiments shown in FIGS. 1A-1B, resistance member 30 is anchored by the support 10 without being attached to the support 10. As shown in FIG. 2, when a user stands on support 10 and pulls on hand grips 38, 39, the portion of the resistance member 30 that is within channel 33 or is under surface 12, moves very little in the direction of force applied by the user, assuming the user applies an approximately equal force on both hand grips 38 and 39.

In some embodiments, the openings 16, 18 through which the resistance member 30 passes may be beveled, chamfered, or otherwise have rounded edges to decrease wear on the resistance member 30 when the resistance member is tensioned.

It should be appreciated that the invention is not limited to the arrangements shown in FIGS. 1A-1B. In other embodiments, the resistance member 30 may be attached to the support 10. For example, one end of the resistance member may be attached to the support 10, while the hand grip is on the other end of the resistance member. In other embodiments, two resistance members may be used, with one resistance member being attached to the first end 15 of the support, and the other resistance member being attached to the second end 17 of the support. Resistance members may be attached to the support 10 via various known anchoring mechanisms such as an interference fit between the resistance member and a hole or opening in the support 10, a known fastener, adhesive, a hook and loop type fastener, a knot in one end of the resistance member adjacent opening 16 or 18, a rod or loop connected to the support, or a knot formed over any other known attachment. In other embodiments, the resistance member may be anchored to a stationary object other than the support, such as a closed door or a pole.

Any suitable number of resistance members may be used in the exercise apparatus. In some embodiments, as shown in FIGS. 1A-1B, a single resistance member 30 may be used. In other embodiments, more than one resistance member may be used at a time. For example, a second or third resistance member may be added to the arrangements shown in FIGS. 1A-1B, such that two or more resistance members pass through channel 33 or empty space 11. In one embodiment, the second resistance member may have its own hand grips on each end such that the user holds two hand grips in each hand in order to stretch both resistance members at a time.

In another embodiment, hand grips 38, 39 may be configured to accept more than one resistance member at a time. For example, hand grips 38 and 39 may have multiple slots or holes, where each slot or hole attaches to a resistance member 30. Two or more resistance members 30 may attach to such a hand grip at a time. In addition, the hand grip may be arranged such that resistance members can be easily attached to or removed from the hand grip such that the resistance members are interchangeable.

The exercise apparatus 1 may be configured to allow interchangeability of the resistance members 30. As a result, a user can change the total amount of resistance by adding or removing resistance members 30. For example, if the user wishes to exercise with a total resistance of 20 pounds, the user can use two 10 pound resistance members, with each hand holding both resistance members. As another example, if a single 30 pound resistance member is anchored by or to the support 10 and a user wishes to use less resistance, the user can remove the 30 pound resistance member and replace it with a 10 pound resistance member. In the embodiments shown in FIGS. 1A-1B, the openings 16, 18 may include respective insertion slots 46, 48 through which the resistance member 30 can be inserted to position the resistance member inside the openings 16, 18. The slots may be sized such that the resistance member must be squeezed or otherwise elastically deformed to fit through the slots. In this manner, an application of force may be required to pull the resistance member 30 out of the openings 16, 18 through the slots 46, 48, thereby ensuring that the resistance member 30 remains within the openings 16, 18 during use.

The exercise apparatus 1 can be used for squats, upper body exercises, and toe raises. A user first places the exercise apparatus on a horizontal plane. In some embodiments, the user may wear shoes while using the exercise apparatus. In other embodiments, the user can use the exercise apparatus without wearing shoes. For squats, as shown in FIG. 2, a user stands on the surface 12 of the support 10 such that the heels are pointed in an upward direction, typically, although not necessarily, extending beyond the top edge of surface 12. In some embodiments, the user stands with feet hip-width or shoulder-width apart and the toes slightly pointed outwardly. In some embodiments, the toes are pointed straight ahead. In this forward slanted position, the center of gravity of the user is brought slightly forward, so that when the user squats downwardly, the user's center of gravity does not shift as far back as it would otherwise without the apparatus, and thus the user does not feel the need to lean in a forward direction. By standing on the support 10 in this manner, the weight of the user may be concentrated on the heel section of the foot, which may put more tension on the hamstrings and quadriceps during the squat, thereby increasing the muscle-training effectiveness of the squat. As is also shown in FIG. 2, the resistance member 30 helps stabilize and support the user during the squat. As the user descends downwardly during the squat, the user pulls on the handles 38, 39, placing the resistance member 30 in tension. The tension in the resistance member allows the user to maintain good form and posture, and may also help to concentrate forces on the user's heels, giving rise to increased heel push and increased tension on the hamstrings and quadriceps. The tension in the resistance member may help to keep the user's knees from extending beyond the user's toes. In one embodiment, as the user ascends back to the upright position, the user pulls the resistance member 30 upward. In some embodiments, the user returns to the upright position with the arms fully extended.

In some embodiments, the user's palms may rotate while holding onto and tensioning the resistance member 30 during the squat. In one embodiment, prior to starting the squat, while holding the resistance member, the user's palms face toward the body. As the user descends downwardly during the squat, the user's wrists supinate so that the palms rotate outwardly away from the body as the user pulls and tensions the resistance member. In other embodiments, the user's wrists may pronate or may not rotate at all during the squat. In some embodiments, the user's palms may not rotate at all, or they may rotate towards the body during the squat. For example, in one embodiment, the user may perform a bicep curl type action during the squat while tensioning the resistance member.

In some embodiments, the resistance member may be used to increase the load on the muscles during the squat. In one embodiment, the user may wrap the ends of the resistance member around the shoulders from the back of the body to the front such that the resistance member is pulled in tension as the user rises up from a squat position. The user may lock the resistance member in place around the shoulders by slightly elevating the elbows. The user may then descend into the squat position, with the resistance member providing increased tension on the muscles.

In addition to training the muscles of the lower body, the exercise apparatus may be used to train muscles of the upper body. In some embodiments, tensioning the resistance member during the squatting movement causes the muscles of the upper body to flex, thereby training the muscles of the lower and upper body at the same time. In some embodiments, when the user returns to an upright position following a squat, the user may continue to pull the hand grips of the resistance member upwardly away from the support to train certain muscles of the upper body. As such, the user may perform an upper body exercise following the squat. Many different types of upper body exercises are possible, including, but not limited to: a bicep curl, clean and jerk, triceps extension, triceps kickbacks, triceps curl, lateral raise, and any other suitable upper body exercise. In some embodiments, a user may alternate between squats and upper body exercises while remaining on support 10 with the heels slanted upwardly.

Alternatively or in addition, the exercise apparatus may be used for calf exercises such as toe raises. During a toe raise, as shown in FIG. 3A, a user may stand on the surface 12 of the support 10 such that the toes of the feet are pointed in an upward direction. The user may then raise the heels, which flexes the calf muscle. During the toe raise, the user holds onto and pulls the resistance member 30 for balance and support. In some cases, the resistance member 30 may provide increased tension to the calf muscles. Alternatively or in addition, in some cases, the resistance member 30 may provide tension to the arm muscles to train the muscles in the arms at the same time as the calf muscles. In some embodiments, the user's palms face outwardly away from the body while pulling the resistance member during the toe raise exercise and do not rotate. In some embodiments, the user may rotate the wrists while pulling the resistance member during the toe raise exercise.

According to another aspect of the invention, an exercise apparatus includes a support 10 with a length of surface 12 that is less than the length of the user's shoe or foot. During a squat, arranging a portion of the heels of the user to hang freely over the top edge of surface 12 may be more comfortable for the user and assist in maintaining proper form. In some cases, an overhang distance of the heels allows the heels to pivot slightly during the squat, allowing the user to sense the body's center of gravity, which may help the user to maintain balance.

For a squat, the length of surface 12 of support 10 permits a portion of the user's heels to extend beyond the top edge 41 of surface 12 while a portion of the toes extend beyond the bottom edge 14 of surface when the user stands on the support. As shown in FIG. 4, surface 12 has a length S that extends from the bottom edge 14 to the top edge 41. In some embodiments, the length S is less than the length of the average human adult foot or shoe size. In some embodiments, the length S may be 3 to 3.5 inches. In one embodiment, the length S is 3.125 inches. In one embodiment, the length S may be adjustable by the user. In other embodiments, the length S is fixed.

As shown in FIG. 2, the length of the surface 12 may be dimensioned such that a portion of the heels of the user extend beyond the top edge 41 by a heel extension distance D1, while a portion of the toes of the user extend beyond the bottom edge 14 by a toe extension distance D2. In some embodiments, the heel extension distance D1 is equal to a percentage of the length of the user's foot. In some embodiments, the heel extension distance D1 equals 15 to 40 percent of the length of the user's foot. In some embodiments, the heel extension distance D1 equals 20 to 35 percent of the length of the user's foot. In some embodiments, the heel extension distance D1 equals 25 percent of the length of the user's foot. In some embodiments, depending on the length of the user's foot, the heel extension distance D1 may be 1 to 3.25 inches. In some embodiments, the toe extension distance D2 may be 3.5 to 6 inches.

For toe raises, as shown in FIG. 3A, the length of the surface 12 may be dimensioned such that a portion of the user's toes extend beyond the top edge 41 of the top surface 12 by a toe extension distance D3, while the heels extend beyond the bottom edge 14 by a heel extension distance D4 when the user stands on surface 12. In some embodiments, the toe extension distance D3 is equal to a percentage of the length of the user's foot. In some embodiments, the toe extension distance D3 equals 15 to 40 percent of the length of the user's foot. In some embodiments, the toe extension distance D3 equals 20 to 35 percent of the length of the user's foot. In some embodiments, toe extension distance D3 equals 25 percent of the length of the user's foot. In some embodiments, the user may stand on support 10 such that the ball of the foot is positioned at or near the top edge 41. In some embodiments, depending on the length of the user's foot, the toe extension distance D3 may be 1 to 3.25 inches. In some embodiments, the heel extension distance D4 may be 3.5 to 6 inches. The dimensions of support 10 may permit the exercise apparatus to have a compact size for portability and storage. As shown in FIG. 4, support 10 has a height H and a width W. In some embodiments, the height H may depend upon and vary with the incline angle θ and/or the length S of top surface 12. In some embodiments, the height H may be 1.5 to 2.5 inches. In one embodiment, the height H is 2.125 inches. In some embodiments, the width W may be 3.25 to 3.75 inches. In one embodiment, the width W is 3.5 inches. As shown in FIG. 1A, the support 10 may have any suitable length L, as this aspect is not limited in this regard. In some embodiments, length L is longer than the width of a person's hips or shoulders to permit a user to comfortably place their feet hip-width or shoulder-width apart on the support. However, in some embodiments, the length L may be only slightly longer than the width of a user's single foot or shoe. In these embodiments, the apparatus may be used for exercises such as single leg squats. In some embodiments, the length L may be small enough to permit the exercise apparatus 1 to fit within carry-on luggage or a duffel bag for easy storage and/or portability. In some embodiments, the length L may be 21.5 to 23.5 inches. In some embodiments, the length L may be 22 inches.

The above described support may be made with wood, metal, plastic, ceramic, wood-plastic composite, wood-like composite, any suitable composite, or any other suitable material, as this aspect is not limited in this regard.

In some embodiments, the exercise apparatus may be custom designed to best fit the user, or, in other embodiments, one exercise apparatus could be designed for smaller people and children, while another exercise apparatus could be designed for larger people.

In some embodiments, the exercise apparatus may be provided in a kit with a plurality of resistance members that have different lengths and/or resistances. In another embodiment, each exercise apparatus may be provided with one or two resistance members of the same type rather than a kit of a plurality of different types of resistance members.

Having thus described several aspects of at least one embodiment of this invention, it is to be appreciated that various alterations, modifications, and improvements will readily occur to those skilled in the art. Such alterations, modification, and improvements are intended to be part of this disclosure, and are intended to be within the spirit and scope of the invention. Accordingly, the foregoing description and drawings are by way of example only.

Claims

1. An exercise apparatus comprising: a support comprising an inclined top surface, the inclined top surface having a top edge and a bottom edge; andat least one resistance member having a hand grip,wherein the support is constructed and arranged to restrain a portion of the resistance member.

2. The exercise apparatus of claim 1, wherein: the support includes a channel that extends through the support; andthe channel is constructed and arranged to receive the portion of the resistance member.

3. The exercise apparatus of claim 1, wherein: the support includes an empty space beneath the top surface; andthe empty space is constructed and arranged to receive the portion of the resistance member.

4. The exercise apparatus of claim 1, wherein the top surface of the support has a length from the top edge to the bottom edge, the length being such that during use at least a portion of a user's heels extend beyond the top edge while at least a portion of the user's toes extend beyond the bottom edge when the user stands on the top surface.

5. The exercise apparatus of claim 1, wherein the top surface has a length from the top edge to the bottom edge, the length being 3 to 3.5 inches.

6. The exercise apparatus of claim 5, wherein the length of the top surface is 3.125 inches.

7. The exercise apparatus of claim 1, wherein the top surface forms an incline angle of 22 to 25 degrees with respect to a horizontal plane.

8. The exercise apparatus of claim 7, wherein the angle is 22.5 degrees.

9. The exercise apparatus of claim 1, wherein the at least one resistance member has a resistance of 5 to 60 pounds.

10. The exercise apparatus of claim 1, wherein the resistance member is anchored to the support.

11. An exercise apparatus consisting essentially of: a support having an inclined top surface; anda resistance member having two hand grips,wherein the support is constructed and arranged to restrain a portion of the resistance member.

12. A method of exercising, comprising: providing a support on a horizontal plane, the support having a top surface that forms an angle with respect to the horizontal plane, the top surface having a bottom edge and a top edge;placing at least one foot upon the top surface such that a heel of the at least one foot points in an upward direction;holding onto a hand grip of at least one resistance member by hand;moving to a squat position from an upright position, then returning to an upright position, while the at least one foot remains on the support.

13. The method of claim 12, wherein the at least one foot is placed upon the support such that at least a portion of the heel extends past the top edge of the top surface by a heel extension distance.

14. The method of claim 13, wherein the heel extension distance equals 15 to 40 percent of a length of the at least one foot.

15. The method of claim 14, wherein the heel extension distance equals 25 percent of the length of the at least one foot.

16. The method of claim 13, wherein the first and second feet are placed upon the top surface such that at least a portion of the toes extend beyond the bottom edge of the top surface.

17. The method of claim 12, further comprising pulling the at least one resistance member upwardly by hand away from the support.

18. The method of claim 12, further comprising performing an upper body exercise with the at least one resistance member.

19. The method of claim 18, further comprising performing a bicep curl with the at least one resistance member.

20. A method of exercising, comprising: providing a support on a horizontal plane, the support having a top surface that forms an angle with respect to the horizontal plane, the top surface having a bottom edge and a top edge;placing at least one foot upon the support such that toes of the at least one foot point upwardly;holding onto a hand grip of at least one resistance member by hand;raising a heel of the at least one foot; andholding onto the hand grip of the at least one resistance member by hand while raising the heel.

21. The method of claim 20, wherein the at least one foot is placed upon the support such that at least a portion of the heel extends past the bottom edge of the top surface while at least a portion of the toes extend past the top edge of the top surface.