Raising and lowering the pelvis in the shoulder position (hip bridge/pelvic lift) ► glute bridge

Individual work

Shoulder position (supine position on the shoulder blades), legs bent on the balance board (board lies in the longitudinal axis of the body), arms outstretched and held high (or supported flat on the floor at the side), raise and lower the pelvis.

Attention:
Upper body only rests on the shoulders/do not lower the upper body completely, straight back (one line from knee to shoulder), push knees outwards.

Lighten:
Just hold the position with the pelvis raised (without raising and lowering). Place one side of the balance board on the floor or perform the exercise without the balance board.

Harden:
Lateral instability of the balance board (board across the longitudinal axis of the body, instability sideways); additional weight (on the hips).

1 balance board incl. roller

1 weight vest/weight disc/dumbbell/sandbag ► to make the exercise more difficult (additional weight)