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דף הבית



If you, like many others, feel that you have yet to find the perfect way to strengthen your core muscles – one that is convenient, simple, and effective – then you have come to the right place.

SWISHWISH15 is an innovative, original product developed by Meirav Raziel, a personal trainer and core training expert with over 20 years of experience.

The product was born out of a deep understanding of the trainee’s mindset and the need to provide him/her with a home training tool. SWISHWISH15 gives you control of the training process and as a result the ability to persevere.

SWISHWISH15 is a lightweight product that can be taken anywhere. It therefore gives you independence, freeing you from rigid schedules, complicated equipment, or a specific location where you have to train.

You might be asking yourself why the product is called SWISHWISH15?

Simple: 15 minutes of daily work on your core muscles, and you are on your way to fitness!

In the comfort of your home, or even when you have 15 free minutes at work, on vacation, or on a business trip, SWISHWISH15 is always available and ready for you.

All it takes is 7 exercises in 4 rounds of 30 seconds each. You will get a workout of all the core muscles and the result will be muscle strength, improved posture, and body shaping. 

Good luck! 

Feel free to tell us about your experiences with SWISHWISH15.

Get familiar with the following 7 workouts that will give all your core muscles a great workout – simply and effectively.

It is important to perform the workouts according to the instructions. 

Good luck!

תרגיל 1
תרגיל 2

For strengthening abs, thigh, and glutes

  1. Stand on the plates with your knees bent and apart but without
    locking them. 

  2. Tighten your navel and the zipped clasps.

  3. Bring your arms up to shoulder height and then lower them slowly (repeat for 30 seconds).

If you find this too difficult, then lift your arms and bend your knees slightly. 

For strengthening abs, chest muscles and quadriceps
(leg muscles)

  1. Hold both straps with one hand and slide one leg to the side while pulling the straps up and to the same side. Hold for 30 seconds. 

  2. Repeat on the other side.

It is important to tighten the navel and tighten the clasps while sliding the leg and pulling on the strap.

The elbow on the arm doing the pulling should be bent at 90 degrees.

תרגיל 3

For strengthening core muscles and abs and improving balance and posture


  1. Stand on the bands with feet hip-distance apart and the lift one leg to the side while keeping it straight. 

  2. While lifting the leg, stretch the straps towards your chest.

  3. With the straps stretched to chest height, lower and raise your leg for 30 seconds.

  4. Repeat on the other side.

This exercise works on the thighs and buttocks and will improve your flexibility and posture.

Emphasize the rising knees as well as the contraction of clasps and a tightened navel.

תרגיל 4

For strengthening core muscles, abs, and glutes


  1. Have both legs hip-width apart. Pull the straps to chest height and slide one foot back. Hold for 30 seconds.

  2. It is important to keep the back leg straight with your chest slightly forward and the straps stretched.

  3. Repeat with the other leg.

This exercise focuses on the abs and the glutes, and therefore will improve your posture.

It can also be performed with hands that are not straight, and the elbow bent at 90 degrees.

Be sure to tighten the clasps and tighten the navel.

תרגיל 5

Endurance exercise to strengthen the core muscles


  1. Get into in the plank position, strap handles on your wrists and place your feet inside the plates.

  2. “Run” by bringing knees alternatively up to your chest. Continue for 30 seconds.

It is important to tighten the clasps, the buttocks and the forward thigh.

תרגיל 6

Pyramid exercise for strengthening abs, shoulders, and legs


  1. Get into the plank position with the handles on your wrists and your feet inside the bands.

  2. Lift your buttocks up as you slide your legs forward. Repeat for 30 seconds.

The exercise works hard on the abs, so if you feel some strain on your back then stop and move on to the next exercise.

The exercise can be modified in two ways: both by spreading arms and legs and also when the hands and feet are close and not spread.

During the exercise it is important to keep your straight back.

תרגיל 7

For strengthening core muscles, abs, glutes, arms, legs
and shoulders


  1. Get into the plank position with the handles on your wrists and your feet inside the bands.

  2. Slide one foot to the side and back again for 30 seconds, while making sure to keep the strap tight. 

  3. Repeat for the other leg.

This is a difficult exercise, so you need to pay attention. Be sure to tighten the navel, close the clasps, contract the buttocks and look ahead.

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