Sport für Damen
Sport für Herren
Sport für Kinder
Lie on your back with a belt/dressing gown cord hooked over the balls of the feet and the legs up in the air directly above the hips. Holding the ends of the belt, push the feet up to the ceiling, fully straightening the legs while pulling the balls of the feet gently down towards the floor. Do it for 30 seconds.
Get down on all fours or on your toes, placing your hands slightly wider than your shoulders at chest height. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. Remember to activate your core and squeeze your glutes so that your knees, hip and neck keep in a straight line. Do it for 30 seconds, twice.
Stand with feet a little wider than hip width, toes facing slightly outwards. Drive your hips back, bending at the knees and ankles and pressing your knees slightly open as you sit into a squat position while keeping your heels and toes on the ground. Keep your chest up and shoulders back. Add a jump if you like. Do it for 30 seconds, twice.
Start standing up with your legs together, a slight bend in the knees and hands resting on thighs. Keeping the knees bent, open the arms and legs and jump out to the side. Arms come above the head and legs wider than shoulders. Close your arms and legs back to your sides, returning to your start. Do it for 30 seconds, twice.
Lie down on your back. Plant your feet on the floor, hip-width apart. Bend you knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed with the chin close to your chest. Inhale and return to the starting position. Do it for 30 seconds, twice.
Lay flat on the floor on your belly. Keep your elbows in line with your shoulders and place your fingertips on your head. Facing the floor, lift your chest up and squeeze your glutes. When you are at the top go back down still facing the floor. Keep repeating this move for 30 seconds, twice.
Stand with feet hip distance apart, arms above your head in a prayer. Stretch up the ceiling before softening knees and peeling down towards the floor. Grab your elbows and sway your hips, arms and head from side to side. Bend and straighten legs a few times before peeling spine back up to standing. Do it for 30 seconds.
Start by standing up tall. Step forward with one foot until your leg reaches a 90-degree angle. Lift your front lunging leg to return to the starting position. Repeat for 30 seconds on one leg, then switch to the other leg for another 30 seconds. Add a twist with your upper body while kneeling down into the lunge. You can also choose to alternate your legs and switch each time you step back.
”Exercise teaches you the pleasure of discipline”
