Bevor Sie mit dem Übungsprogramm beginnen, empfiehlt es sich, mit leichten Lockerungs- und Bewegungsübungen (ca.3-5 Min.) den Kreislauf in Schwung zu bringen. Zum Beispiel durch lockeres Traben auf der Stelle, dabei die Arme an die Decke strecken. Beim Traben Armkreisen vorwärts und rückwärts, anschließend Knie hochziehen und Fersen ans Gesäß anschlagen. Zwischen den Wechseln tief atmen, Arme und Beine ausschütteln.

Relaxation exercise:

Supine position, the feet against the wall, that the legs and thighs form a right angle. With slight pressure build up their feet against the wall and feel how the tension propagates through the body. Then the tension slowly degrade.

Target: Body awareness, feeling the muscle tension and relaxation.

Basic exercise - supine position:

Arms down at your sides, legs slightly bent, put toes, heels on the floor, tighten abdominal muscles and buttocks while pressing lumbar spine on the ground.

Target: tension of the abdominal muscles, fixation of the lumbar spine

Supine position:

Basic tension build up - lift head and shoulders slightly. Raise your arms bent and pressed against an imaginary resistance.

Extension exercise: tighten legs slightly and push evenly with both handsagainst the thighs.

Target: strengthening the rectus abdominis muscles.

Basic exercise - supine position:

Touch with left hand the right knee - keep tension 5-10 sec! Then the same task on the other side.

Target: Strengthening the oblique abdominal muscles.

Supine position:

Press with the right arm and left leg on the floor, bend your right leg, lifthead and shoulders slightly and press with your left hand against the knee - Then switch sides.

Target: strengthen muscles of the shoulder girdle to the calf with a focus - obliques.

Supine position:

Legs are slightly bent, your feet are about shoulder width apart flat on the floor. Slowly lift your hips from the ground.

Target: strengthening the core muscles, building a body tension.

Supine position:

Right knee with both hands pull to the chest. Stretch arms and press your knee against your hands. Then the same thing with the left leg.

Extension exercise: Tighten both legs, and try to put your head between your legs.

Target: Expansion of the thighs, buttocks and back muscles, strengthen the thigh and buttock muscles.

Basic exercise - prone position:

Place a firm pillow or a rolled blanket under the belly in order to avoid arched back. The forehead is on the floor, hands on the buttocks. Buttocks and abdominal muscles tense, push your heels backwards, slightly elevate the head.

Extension exercise: Rais both hands from your back and hold it shortly raised.

Target: body tension and extension. Strengthening the back muscles.

Lying on thee Stomach:

The arms are U-shaped near the head. Basic tension build (as inExercise 11), simultaneously raise both arms together and push your shoulder blades toward your spine.

Extension exercise: do swimming movements.

Target: Strengthening of the back muscles and stretching of the chest muscles.

Lying on thee Stomach:

The arms are slightly bent forward on the floor. Raise arms and upper body slightly and slowly shift to the left and right - and relax. (no arched back!).

Target: strengthening the back muscles.

Quadruped:

On your hands (elbows slightly bent) and knees - keep your back straight by contracting the abdominal and buttock muscles. Alternating stretches one leg to the back, draw on the toes, and here we push the head forward (not higher up the leg to the horizontal). Increase! Extend left leg behind you - take the right arm forward and vice versa. If the movement is performed correctly, leg, back, head and arm form a straight line.

Target: strengthening the gluteal and back muscles, training of balance.

Quadruped:

Belly sucked in, hunch your back while exhaling, then arch your back while inhaling.

Extension exercise: maximum "hunchback" then try to bring your buttocks to your heels.

Target: Mobilization of the spine stretch and strengthen the core muscles.