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

Individual work

Shoulder position, arms flat on the floor and stretched out away from the body, gaze upwards, heels on the medicine ball/helmet and pelvis lifted off the floor until legs and torso form a straight line. In this position, only the back of the shoulders, head and arms touch the floor. The pelvis is lowered and lifted back to the starting position, whereby the body remains extremely tense throughout the movement. Hold the starting position briefly before starting the next repetition.

Attention:
Do not lower your body completely.

Lighten:
Lower your upper body completely after each repetition (supine position).

Harden:
Add weight (on the hips).

Variant:
Perform the exercise on one leg, intensifying the exercise considerably. The leg can either be bent and placed on the supporting leg or held in an outstretched position (organisation = 2 exercises; train both sides)

1 medicine ball/helmet

1 weight disc/sandbag ► Make the exercise more difficult (additional weight)