Exercise of the week W39 Forearm side press-up with bent leg (ex 85)

Objectives

• Strengthen the trunk muscles Posture/foot position
• Support with forearm at shoulder width on the floor 
• Parallel to zero line 
• Knees and hips are bent 
• Position toes under on top the training platform 
• Adjust hip and knee angle to the current physical ability 
• Observe stomach tension 
• Knees have contact with the floor

Movement execution

• Raise both knees approx. 5-10 cm and hold
• Hold position for 5 seconds 
• Slowly lower again 
• 2 seconds break - knees with contact to the floor

Frequency, position and duration

Where does it vibrate?

• Stomach
• Back 
• Shoulder 
• Pelvic floor

Common errors

• Supporting position of feet is too wide
• Knees either too wide or not raised enough 
• Extremely rounded back