Tip: Increase the intensity by choosing the band. If you are doing the exercise for the first time, use a yellow LOOP BAND. If you are more experienced, use an orange or red LOOP BAND.

Now pull the upper leg up under the hips and stretch it out again.

Tip: Make sure your wrists are under your shoulder, your knees are under your hip joint and you keep your torso still. Do your wrists hurt? Do the exercise on your fists.

Rotate both arms outwards. Pull your shoulder blades firmly together. Hold briefly in the final contraction and feel the tension between your shoulder blades.

Tip: To concentrate more on the control, you can also do the exercise on one side. Hold one arm in the start position and rotate outwards with the other arm only.

Make sure your body forms a straight line. In the beginning you can stay on your knees. Let your shoulder blades slide forward as you push up.

Raise your legs, head, arms and upper back slightly off the floor. Turn your head/shoulder area slightly to the left and at the same time pull your left knee up to a 90 degree angle. Then return to the starting position in a controlled manner and repeat on the other side.

Tip: If the exercise with the LOOP BAND is too demanding for you, you can also do it without.