Exercise of the Week W28 Lift a weight (Ex 24)

Objectives

• Strengthen the back muscles
• Strengthen the pelvic floor muscles
• Strengthen the back of the thighs and buttocks

Posture/foot position

• Basic position
• Upper part of the body vertical
• Knees only slightly bent

Movement execution

• Slowly lift weight and slowly put it down
• 4 seconds upwards - 4 seconds downwards
• Observe stomach tension and leg axis

Frequency, position and duration

Where does it vibrate?

• Calves
• Back of the thighs and buttocks
• Lower back area
• Side trunk muscles

Common errors

• Round back formation
• Overstretching the neck
• Deviation movement of the knees (to the front or side)