Unnamed
2(3). Performance. In turn, drop down one
foot to the mat and return up, without los-
ing contact between your lower back and
the mat.
Tighten the abdomen muscles and keep
your lower back stable during the whole ex- back, pull down towards the floor.
ercise. Walk on the spot.
Diagonal lift arm/leg. Focus on balance
and slow movement.
Printed from gomobilus.com
19 December 2020
3(3). End position. Stretch out one leg and
your arms, while keeping a slightly straight-
ened lower back by tightening the trunk
musculature. Change legs.
Knees slightly bent. Stabilise your lower
The plank kneeling. Prevent your lower
back from sagging by tensing your abdo-
men and buttock muscles. Pull in the lower
part of the abdomen towards your spine.
Hold your neck straight.
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Lying on your side. Tighten the back and
abdomen muscles and keep the lower
back stable during the whole exercise. Lift
and lower the upper leg without moving
your lower back.
Lying on your left elbow and on your side
in a straight line. Raise your hip from the
floor and hold in place.
1(3). Starting position. In turn, drop one
foot down to the mat.
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19 December 2020

Throw and catch a medicine ball, also with Stabilisation of the back, press down the Press down the top of your buttocks
different ball weights. small of the back, do a sit-up. against the surface.

Lift up one knee and hold your balance. Roll the ball from side to side. Roll the ball from side to side.

Side plank. Shoulder and elbow in one line. 2(2). Performance. Lift one thigh towards Lie on your back and keep a light pressure
Your body as straight as possible. your abdomen and return to the starting po- with your arms and legs on the ball. Then
sition. Keep your navel pulled in during the release one arm and diagonal leg slowly,
whole movement, change legs. switch.

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,
Press the lower part of your back against
the floor by tightening your abdomen mus-
cles. Move the ball forwards / backwards.
With legs pulled up. Press your hands
against your knees and tighten your abdo-
men.
Printed from gomobilus.com
[Not saved]
19 December 2020
Standing on all fours. Pull in and tighten 2(3). Performance. Lower your arms back
the lower part of the abdomen, hold, relax. above your head while keeping a slightly
straightened lower back by tightening the
trunk musculature. Return to the starting
position.
Lie on your back with one leg bent. Lay the
opposite hand on the raised leg's thigh.
Press the hand against the thigh and resist
with the knee.
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