Raising and lowering the pelvis in supine position ► candle / puise up

Individual work

Lie on your back, arms at your sides on the floor, legs slightly bent in a high position (feet pointing diagonally upwards), raise and lower your pelvis (including legs).

Attention:
Push your feet up as vertically as possible, trying to work without momentum.

Lighten:
Lift the pelvis less.

Harden:
Additional weight for the legs.

2 weight cuffs/1 ball (e.g. football/volleyball/basketball) ► Make the exercise more difficult (additional weight)