Raising and lowering the pelvis in lateral forearm support (right) ► lateral pillar bridge adductors

Individual work

Lateral support on the (right) forearm, upper (left) leg placed on the exercise ball, the lower (right) leg bent and lifted off the floor, raise and lower the pelvis.

Attention:
Head, torso and hips practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow. To keep the ball in place, you can lean it against a wall.

Lighten:
The upper arm also stabilises the hips (hand on the floor); support in place (without raising and lowering the pelvis).

Harden:
Additional weight (on the hips); unstable base for the supporting forearm.

1 exercise ball

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 balance cushion/balance board ► to make the exercise more difficult (unstable base)