Exercise of the week W30 Lower stomach training (Ex 62)

Objectives

• Train the lower stomach muscles
• Pelvic floor training

Posture/foot position

• Basic position
• Place hands in support position on hips
• Thumbs and index fingers on iliac crest (pelvis)
• Knees only slightly bent
• Slightly closer position than the hip-width position
• Position of the head directed to the front

Movement execution

• Upper part of the body remains vertical during the movement
• Slowly pull up the pelvis - pubic bone in direction of navel
• Hold end position for 10 seconds
• Slowly return to starting position and repeat exercise
• Slowly straighten pelvis (rotation movement of the hands for support)
• Note: do not move the upper part of the body and do not generate too much movement in the legs

Frequency, position and duration

Improving muscle function, relaxation and detonisation

Increasing muscle power and muscle force

Where does it vibrate?

Depending on the pelvis position, different parts of the following muscles will vibrate:

• Back
• Buttocks
• Stomach
• Pelvic floor

Common errors

• Upper part of the body makes the main movement
• During the movement the knees are bent too much