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GB
End position
3. Tense your stomach muscles and lower your
legs a little. Your feet do not touch the
floor and your lower back stays on the floor
throughout.
4. Hold your body tension briefly and then lift
your legs up again with the article.
5. Repeat this exercise 10 - 15 times and for
three sets.
Important: Hold your lower back on the
mat throughout the exercise.
Ball leg curl (figure E)
Starting position
1. Lie on your back on a mat with your calves on
the article. Your feet and calves are resting the
article.
2. Lift your body so that your upper body forms
one line with your legs. Your arms are
extended close to your body.
3. Your head and shoulders are on the mat.
End position
4. Tense your buttock and stomach muscles.
5. Lift your buttocks upwards and at the same
time roll the article towards you using your
feet until only your feet are on the article and
your trunk forms an angle of approximately
90 degrees to your legs.
6. Hold this position briefly.
7. Then lower your buttocks and roll the article
away from you at the same time using your
feet until your calves are resting on the article
again.
8. Repeat this exercise 10 - 15 times and for
three sets.
Important: Keep your back straight
during the exercise and keep your body
tense throughout the exercise
Buttock lift (figure F)
Starting position
1. Lie in a push up position with your feet
and shins on the article. Your arms are fully
extended. Your elbows are pointing outwards
and your hands are under your shoulders.
2. Hold yourself straight and tense your stomach
muscles.
End position
3. Lift one extended leg so far up that your back
just stays straight. Make sure you do not
hollow your back.
4. Hold this position briefly and then lower your
leg again. Make sure you stay straight with
your upper body and keep your head as an
extension of your spine.
5. Change legs and repeat this exercise 10 - 15
times and for three sets.
Important: Keep your body tense
throughout the exercise. Your head
remains an extension of your spine and
your shoulders stay down.
Push up (figure G)
Starting position
1. Lie in a push up position with your hands on
the article. Your hands are under your
shoulders and your elbows are pointing
slightly outwards. Only the balls of your
feet touch the floor.
2. Lift your upper body and hold yourself
straight.
End position
3. Tense your buttock and stomach muscles.
4. Lower your upper body to do a push up. Your
elbows are pointing outwards and your hands
stay under your shoulders.
5. Hold your body tension briefly and then lift
your upper body again. Make sure you keep
your upper body straight and keep your head
as an extension of your spine.
6. Repeat this exercise 10 - 15 times and for
three sets.
Important: Keep your back straight
during the exercise.
Mountain climber (figure H)
Starting position
1. Lie in a push up position with your hands on
the article. Your hands are under your
shoulders and your elbows are pointing
slightly outwards. Only the balls of your feet
touch the floor.
2. Lift your upper body and hold yourself
straight.
