Stand and tilt your pelvis backwards to strengthen your buttocks and press upwards as if towards your ears. You then form a slightly convex back. Keep your knees slightly bent.
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Sit on a chair at an angle. Stretch your hip and then press forwards and down. Do not turn the hip outwards, because then the exercise has little effect.
Sit forward on a chair with the pelvis tilted back and your body (your torso) bent a little backwards. Now alternate lifting your left and your right leg, without using your hands. You can also vary this by: lifting your leg higher, straightening your knees or lifting both legs at the same time.
Take the same position as the above exercise. This time you apply pressure with your hand on the knee that is lifted.
Sit forward on the chair again and with the pelvis tilted backwards. Tighten your buttocks so that you make a slightly rounded back. Move slowly your body backwards and forwards again, without using your hands.
Sit forward on the chair again with the pelvis tilted backwards and your torso bent backwards a bit. Raise both legs, turn them to the left and replace on the ground. Raise your legs again and turn them to the right.
Sit forwards on the chair again. Tilt your torso slightly backwards, and then twist your body alternately left and right. Be careful not to make a hollow back.
Sit back to front on a straight chair with the pelvis titled backwards. Place your hands on the backrest and push your arms downwards.
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Laying down exercises
Lie on your back with your hands behind your head. First press both heels into the ground and maintain this during the exercise. Slowly raise your head and shoulders until you can clearly see your knees.
Lie on your back with your knees raised and your hands behind your head. Now touch your left elbow to your right knee. Your left shoulder and right leg will leave the ground. Then touch your right elbow to your left knee.
Lie on your back and place both arms around shoulder height on one side of your body. Hereby you are slightly turned on one side. Raise yourself in this position. It is sufficient to just get the shoulders off the ground.
Lie on your back with your knees bent. Raise yourself until your hands are by your knees. The rising is as follows: roll yourself up as it were; first your head, then your shoulders. Keep your back rounded.
Lie on your back and keep both legs bent and up in the air. Whilst you hold your legs slightly bent up in the air, try to raise yourself as much as possible.
Lie down and tilt your pelvis to tense your buttocks and push forward. You should have a slightly rounded back so that your lower back touches the ground. Then raise one or both legs together.
Use of information from the NOC*NSF