Strength exercises without equipment for the back
Scale: stretching in bank position: stretching on a table/bank etc. :
- Starting position: Prone position, arms and legs are stretched out and slightly raised from the floor
- Performance: light, slow swinging with arms and legs, keeping tension
- Starting position: Supported on knees and elbows
- Execution: One arm and diagonally opposite leg are stretched so that heel, buttocks and hand form a line; hold tension and try to stretch
- Starting position: Prone position, the upper body lies on the table approximately up to the hips, legs are bent
- Execution: Stretch legs slowly and bend them again, movement takes place in the hip; do not overstretch the legs (but form a line with the spine)
Strength exercises without equipment for the legs
Wall pressing: Squats: One-legged squats:
- Starting position: Upper body is braced with the back against a wall, legs are angled at 90°.
- Execution: Hold position (do not support your hands on your thighs)
- Starting position: Standing, arms stretched out horizontally to the floor and forward
- Execution: Bend and stretch legs, upper body remains straight and arms remain extended
- Execution: See above, but one foot rests behind the back on a raised object
- Alternative for professionals: One leg is extended forward and held during the knee bend
Stabilization exercises without equipment
Forearm support: Lateral support:
- Starting position: Only forearms and feet on the floor; legs, spine and head form a straight line
- Execution: Keep position concentrated (pay particular attention to keep the abdomen tensed and the back from falling into the hollow back)
- Starting position: In lateral position only forearm and feet touch the floor; legs, spine and head form a straight line
- Execution: Keep position concentrated, then change side
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