Raising and lowering the pelvis in supine position

Individual work

Lying on your back, arms at your sides on the floor, hands on the soft mat (stability), legs slightly bent in a high position (feet pointing diagonally upwards), raise and lower your pelvis (including legs).

Attention:
Push your feet up as vertically as possible, trying to work without momentum.

Lighten:
Lower the pelvis.

Harden:
Additional weight for the legs.

1 soft mat (small)

2 weight cuffs/1 ball (e.g. football, volleyball/basketball) ► Make the exercise more difficult (additional weight)