Stand upright, feet hip-width apart. Place your hands loosely at your temples or behind your head (elbows pointing to the side). Tense your stomach slightly, shoulders loose. Raise one leg from this position. At the same time, rotate the upper body so that the elbow is crossed towards the knee. Roll the upper body in slightly, the movement comes from the abdomen. Then lower your leg and roll up your upper body and return to the starting position. Switch sides after each repetition. Exhale when your elbows and knees come together and inhale when you return to the starting position.
Attention:
Relax your neck, do not pull with your hands on your head. Avoid swinging, work slowly and in a controlled manner. Pelvis remains stable, abdomen remains active throughout.
Lighten:
Hold your hands on your hips or in front of your chest, lift your knees only slightly, turn your upper body only slightly, do not curl up too much.
Harden:
Place your hands behind your head (open your elbows wide), lift your knees high and explosively, actively pull your elbows and knees together, curl your upper body up more. Hold the end position for 2-3 seconds. Additional weight on the feet. Exercise the same side several times without putting the leg down (let the knee float down briefly).
