Raising the pelvis in the shoulder position

Individual work

Lie on your back with your arms at your sides on the floor, pointing towards your feet. Lift the lower legs, thighs, buttocks and back off the floor so that only the heels, shoulder blades, arms and head are supporting points. The torso remains tense so that the raised body position (bridge) can be maintained.

Attention:
Consciously tense the abdomen.

Lighten:
Press the body up less (reduce the bridge arch).

Harden:
Additional weight on the hips.

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)