Strengthens the arm and chest muscles
1. Place hands against a wall at shoulder height, arms almost straight. The fingertips point slightly towards each other. The feet are about half a meter away from the wall – the further away you are from the wall, the more strenuous the exercise. So as the workout progresses, you can stand further and further away. The body forms a straight line.
2. Inhale and bend your elbows without bending your hips. Consciously pull your belly button in and try to keep your back straight. As you exhale, straighten your arms again, but don’t push them all the way through. Do the exercise slowly and in a controlled manner.
Table of Contents
floating seat
floating seat
Targets the straight abs
1. Sit on the floor with your knees bent at about 90 degrees and the soles of your feet flat on the floor. Your back is erect, your head is in line with your spine and you are looking ahead. Place your hands on your thighs and pull your shoulders down. As you exhale, pull your belly button in firmly and slowly tilt your upper body back until you feel a slight tightening in your stomach. Your back stays straight. Breathe easy.
2. When you are able to hold the position well, carefully lift both feet off the floor until your lower legs are parallel to the floor. Hold this position for about 15 seconds before returning to the starting position.
shoulder bridge
Strengthens the lower back, glutes and hamstrings1. Lie on your back with your arms alongside your body. Put your feet hip-width apart and lift your lumbar spine slightly off the floor.
2. Exhale, press the lumbar spine into the floor and slowly roll up each vertebra from the tailbone through the lumbar and thoracic spine until the body forms a diagonal line between the head and the knees. Shift more weight to your feet. Hold the position for two breaths. On the next exhale, slowly roll vertebra by vertebra onto the mat.
squats
Strengthens the legs, glutes and lower back1. Stand with your feet shoulder-width apart. Push out your chest and tighten your stomach. Shift your weight onto your heels. Stretch your arms upwards. The palms of the hands face each other.
2. Now bend your knees as far as possible, as if you were going to sit on a chair. Lower your buttocks backwards and push your knees slightly outwards. Always keep your knees in a vertical line over your toes. Push yourself back up to standing. Breathe in as you go into the deep sitting position and breathe out as you come back to standing.
