Raising and lowering the pelvis in supine position

Individual work

Lay on your back, place the pole against your buttocks and fix it there with your hands, your feet are in the loops, stretch both legs vertically upwards, alternately lift the right or left half of your buttocks and lower them back to the starting position.

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

Lighten:
Choose less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

Variation:
Lift both halves of the buttocks at the same time (lift the soles of the feet vertically upwards).

1 gymnastic bar with elasticated straps