Our trainer Stephan presents you with the third stabilization exercise series. All you need is a mat and some space. Here we go!
Plank VII
We start the series again in the forearm support: find the stable basic position and hold it for 10 seconds. Now start stepping your feet a little bit further apart until your legs are spread open. Then go back together piece by piece.
Alternate arm raises in prone position
Starting position Lie on your stomach, arms stretched out long in front of you, hovering above the floor, palms facing each other. Now move your arms up and down alternately in small, fast up and down movements, the hand position remains the same. The hands do not touch the floor in the downward movement. In addition, pay attention to constant stretching and stability in the entire body axis (no twisting in the hips). Load duration 20-30 seconds.
Plank backwards
This exercise is for advanced users and requires even more muscular holding work than the forward-facing variant. Starting position: Lie on your back on your elbows, press your heels into the floor and lift your pelvis as far off the floor as possible. Hold this position for 10-15 seconds. Hardcore variation: lift one leg off the ground and hold it in the air for 5-10 seconds. Then change the support leg.
Tummy raises in prone position
Starting position Lie on your stomach with your arms stretched out in front of you. Execution of the movement: pull your arms to your body, at the same time lift your upper body off the floor and pull your shoulder blades together. Hold this position for a second, slowly release the tension, and then fully stretch back to the starting position. Make sure you move slowly and breathe calmly. 5 - 10 repetitions.
Plank VIII
Another demanding, dynamic exercise variant from the forearm support position. Lift one leg off the floor and then pull it up to the side of your body at an angle. Make sure you keep your knee well above the floor. Extend the leg backwards and repeat the movement smoothly 5-10 times. Then switch legs.
1
2
3
4
Push-up - Bend your knees
You can also do a similar exercise diagonally from the push-up position. Bend one leg in the push-up position, pull it under your body until your knee touches the opposite elbow. Push the leg backwards again and perform the movement in the opposite diagonal axis. 5 - 8 repetitions per side.
1
2
3
4
crunches
An exercise for the upper abdominal muscles that probably everyone knows. Starting position on your back, legs bent 90°, arms stretched long behind you. Now lift your head and shoulders off the mat. Tip: keep your eyes on the ceiling, your arms stretched long behind your head. 10-15 repetitions.
Standing on all fours backwards I
An exercise with static and dynamic components. First the static holding exercise: in the starting position, hands and feet are supported backwards, now push your hips up as far as possible and hold this position. To increase the difficulty, lift one leg off the floor and hold this pose for 10 seconds. Then change sides.
1
2
3
4
Viefüssler stand backwards II
This is the advanced, dynamic variant, the starting position is identical. Now lift your right arm and left leg off the ground and touch your heel over your body with your hand. Make sure that your hips don't sag down as much as possible. Then change sides. 5 - 10 repetitions per side.
1
2
3
4
Enjoy the training!
You can find more exercises here:
