Raising and lowering the pelvis in side support (right)

Individual work

Side support with your (right) arm stretched out (possibly against a wall for the correct straight position), free (left) arm supported on your hip or held high, raise and lower your pelvis.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep your shoulder above your elbow.

Lighten:
Knees on the floor; just hold the position.

Harden:
Additional weight (on the hips); unstable support (possible for both the arm and the legs); raise and lower the upper leg as soon as the torso is raised for additional abductor training.

1 weight vest/weight disc/sandbag ► make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)