Stand upright with knees slightly bent and feet hip-width apart. Hands at the temples or arms bent in front of the body at chest height (elbows pointing forwards). Actively tense your stomach. From this position, shift your weight slightly onto one leg to lift the other knee towards your chest. At the same time, curl the upper body forwards (ribs pull towards the pelvis). Tense your abdomen to the maximum and hold the position for 1-2 seconds. Then lower your knees and roll up your upper body and return to the starting position. Change sides after each repetition. Exhale as you roll your upper body in and raise your knees, inhale as you roll your upper body up and lower your knees.
Attention:
Do not lean your upper body backwards, keep your pelvis stable. Neck loose, no pulling on the head (if hands are placed at the temples). Perform the movement slowly and in a controlled manner (the slower the knee is raised and lowered, the more intensively the abdomen works).
Lighten:
Roll your upper body in without lifting your knees. Place your hands on your hips and lift your knees only slightly and curl your upper body only minimally.
Harden:
Place your hands behind your head, open your elbows wide, pull your knees up towards your chest and curl your upper body strongly. Hold the end position for 2-3 seconds. Exercise the same side several times without putting your leg down (let your knees float down briefly).
