Once a month, we give you four exercises from the areas of strength, coordination, flexibility and regeneration. Let yourself be inspired and try to incorporate them into your everyday life or training.

STRENGTH

Bulgarian Split Squats

Start standing with your back to a chair, the back of your foot lightly touching the chair. Take a large step forward. Place your weight on your left leg and position your right leg behind you so that the top of your foot rests on the edge of the chair. The weight should be on the front leg, while the back leg serves only for stability. Perform squats on the standing leg. Make sure the knee of the standing leg points forward, the weight is distributed across the entire foot, and the heel, toes, and little toe maintain contact with the ground at all times, while keeping your chest upright. Perform 5–8 squats, then switch legs. Repeat a total of 2×.

Goal: Strengthen the thighs and glutes and improve stability.

COORDINATION / BALANCE

Shifting Weight from Toes to Heels

Begin this exercise standing with your feet hip-width apart, knees slightly bent, and torso upright. Slowly shift your weight onto your toes and hold for 2–3 seconds, then slowly shift onto your heels and hold again for 2–3 seconds. Perform the movement smoothly and in a controlled manner, without leaning your torso forward or backward. Make sure the entire foot remains active and your core stays stable. Repeat 15×.

Goal: Improve balance and ankle stability, and strengthen the foot and core muscles.

MOBILITY

Cat–Cow

Start on all fours. Arch your back as much as possible while tucking your chin to your chest (Cat), then let your spine sag and lift your head toward the ceiling (Cow). The movement from Cow to Cat and back should take about 5 seconds. Perform the exercise slowly and in a controlled manner. Exhale when arching, inhale when sagging. Repeat 8–10×, for a total of 2×.

Goal: Improve spinal mobility and relax the back.

REGENERATION

Gastrocnemius Stretch

Stand about half a meter away from a wall, facing it. Place both forearms against the wall. Step your left leg about 30 cm forward, but keep the weight on your right leg; the front leg is only for better stability. Straighten the right leg and push your right calf back until you feel a stretch. Hold for 30 seconds, then switch legs. Repeat 2× per leg.

• Exercise mix in October
• Exercise mix in September
• Exercise mix in August