More sporting tips and tricks from Stefanie Bruckert on the subject of fitness and nutrition can be found here.
Table of Contents
Sumo Squat
Place your feet slightly wider than shoulder-width apart, turning your toes slightly outwards. Pay attention to a straight back and abdominal tension. Press your hands together in front of your chest.
Sumo Squat
With the upper body upright, the knees are bent and then slowly stretched again.
Squat Jump
Get into a shoulder-width stance. Make sure your feet are parallel. Get into a deep squat.
Squat Jump
From this position, jump up as high as you can and land back in the deep squat.
Cross Back Lunges
Stand with your feet shoulder-width apart. Make sure your feet are parallel.
Cross Back Lunges
Step your right foot diagonally back, slightly to the left of your left foot. Bend both legs and do a deep lunge. The hips should always be facing forward.
Cross Back Lunges
Take a step back to the starting position with your right foot.
Cross Back Lunges
The same movement to the other side.
pelvic lift
Lay on your back. Bend your left leg and raise your left heel. Extend your right leg in the air so your knees are parallel.
pelvic lift
Now slowly raise and lower your pelvis.
pelvic lift
Then switch sides.
knee raises
Get on all fours. Make sure your hands are under your shoulders and your knees are under your hips. Pull your shoulder blades back towards your spine and tighten your stomach.
knee raises
Raise your knees evenly off the floor and lower them back down.
