Squat with heel lift
Starting position: Standing with your feet clearly wider than your shoulders, turn your toes outwards at an angle, bend your knees slightly. Place hands on hips, fingers pointing forward. Pull your navel towards your spine , straighten your back, lift your chest, pull your shoulders back and down and away from your ears.
Here we go: Bend both legs deeply, lift your heels off the floor and do the entire exercise on tiptoe. Don’t relax your abdominal tension and keep your upper body above your pelvis – don’t lean forward. Keep short. Slowly straighten your legs again, but don’t push them all the way through. 10 to 20 repetitions, then lower your heels again. A total of three sentences.
Important: The knees do not tilt inwards, but point diagonally outwards in the direction of the toes.
This is how it gets easier: Keep your heels on the floor. That’s it: not only strengthens the buttocks, but also the muscles in the legs and hips.
Bridge with elevator
Starting position: Lie on your back with both feet about a foot length from your buttocks. The arms are stretched out beside the body.
Let’s get started: Raise your pelvis until your body forms a straight line from your head to your knees. Pull your right leg towards your chest with your toes bent, until your hips and knees form a right angle. Hold the tension for a moment, then lower your pelvis and raise it again just before you hit the ground. 10 to 15 reps, alternating sides, three sets total.
Important: Tighten the toes of the standing leg and only support them on the heel.
This is how it gets easier: Leave the supporting leg with the entire sole of the foot on the floor.
That’s it: Strengthens the bottom and at the same time the back and leg muscles.
