Stand shoulder-width apart on the semicircular wedges, arms supported on the hips, bent or in front at chest height, bend the knees to approximately a right angle in the knee joints (buttocks at about knee height) and stretch back to the starting position.
Attention:
Move the buttocks backwards, not the knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards).
Lighten:
Turn over half-round wedges (flat side on the floor) and use them as a heel rest; do not lower your buttocks too low (greater angle in the knees).
Harden:
Exercise on the balance board; hold additional weight (on your shoulders, in front of you or with hanging arms in your hands).
