Lying on your shoulders with your legs bent and your feet up (hip-width apart). The arms are at the side of the body and flat on the floor (palms facing down). The pelvis is lifted off the floor so that the body forms a straight line from shoulders to knees. Actively tense your buttocks (bridge position). From this position, alternately lift one leg off the floor (as when marching). The raised leg remains at a right angle (knee over hip). Lower the leg slowly and in a controlled manner back to the starting position. Then switch sides.
Attention:
Shoulders and head remain on the floor. The pelvis remains stable, do not tilt to one side.
Lighten:
Static bridge (without marching). Smaller movements when marching (lift leg only a few centimetres off the ground).
Harden:
Resistance band around the thighs. Position legs on an elevation. Weight on the pelvis. Unstable base.
