Muscle exercises
Below you will find some exercises for strengthening the different muscle groups. For all exercises: Let the breathing flow.
Exercise - Straight Upper Abdominal Muscles
Lie on your back. Bend both legs. Bring your chin to your chest. Lift your upper body just enough so that the shoulder blades do not touch the floor. Stretch your arms forward and make small movements towards the ankle. If your cervical spine starts to hurt, place your arms behind your neck to support your head. Start with 3x20. (i.e., move 20 times - pause - move 20 times - pause - move 20 times). Don't forget to breathe!
Exercise - Lower Abdominal Muscles
Press the lumbar spine onto the surface. Lift one leg after the other. Move both knees vertically about 1-2 cm towards the ceiling. Hold for 5 times 5 seconds and increase after some time (5 x 10 sec, ...).
Exercise - Oblique Abdominal Muscles
Lift one leg and press against the knee with the diagonal hand (i.e., left hand against right knee and vice versa). Roll the head in and lift slightly. Hold the tension for 10 seconds, then roll to the right side without losing muscle tension. Hold the tension there for 10 seconds, then roll to the left side and stay in this position for another 10 seconds. Maintain muscle tension throughout the entire exercise! (3 repetitions).
Exercise - Back Muscles in Prone Position
Position your toes. Tighten your glutes while looking towards the ground. Bring your chin to your chest. Lift the right leg and the left extended arm slightly (1-2 cm) off the surface. Push the sole of the foot and the palm of the hand apart. Hold this position for 10 seconds, then switch to the other side. (Each side 5x10 seconds). After some time, increase to (5x20 seconds). Don't forget to breathe!
Exercise - Back Muscles Bridge
Place your feet hip-width apart (2 fists should fit between the knees). Tighten the buttocks, lift the pelvis and upper body so that you form a line with the thighs. Then lift one leg in extension of the thigh and hold for 5 seconds (each side 5x5 seconds). Increase after some time (5x10 seconds).
Exercises - Full Body Stabilization
Lie on your stomach. Stand on your toes. The legs are hip-width apart again. The elbows are under the shoulders. Pull the shoulder blades back. Tighten the buttocks. The knees and pelvis lift off the surface. Look down at the floor. Make sure to maintain the physiological curves of the spine. The upper body and legs form a straight line again. (Start with 5x5 seconds and increase to 5x10 seconds.) Don't forget to keep breathing!
