Lie on your back in the shoulder position, with both heels resting on a gym ball. Extend your arms diagonally upwards (V-position), tense your abdominal muscles and buttocks, lift your pelvis and hold it in a stable position. Press your heels into the ball and bring your legs towards your bottom by bending your knees. Then straighten your legs again in a controlled manner without lowering your pelvis. Keep your core stable throughout the entire movement.
Attention:
Do not let your pelvis sink or tilt to one side; do not arch your back; perform the movement slowly and in a controlled manner; do not let your knees splay outwards or inwards.
Lighten:
Simply hold the position (without bending or straightening the legs) / keep the pelvis on the floor and only bend and straighten the knees; place your arms at your sides on the floor; reduce the range of movement (bend your legs less/barely move the ball towards your body).
Harden:
Slow stretching phase, hold briefly in the final position; pull the exercise ball towards your bottom on one leg (switch sides); hold an additional weight with your hands on your hips.
