Exercise mix in September

Johanka Simkova

Once a month, we will 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

Side Plank

Start by lying on your left side and supporting yourself on your forearm, with your elbow directly under your shoulder. Engage your core and lift your hips off the ground so that your body forms a straight line from head to feet. Make sure your top hip stays directly above the lower one and does not rotate forward or backward, and keep your chest facing forward. If the exercise is too easy, lift the top leg and hold it in the air. Hold for 15–30 seconds, then switch sides. Repeat 2×.

Goal: Strengthening of the oblique abdominal muscles, hip stabilizers, and overall body stability.

COORDINATION / BALANCE

Single-Leg Stance with Star Movement

Start the exercise standing on one leg, with the other leg almost straight in the air. Perform slow half squats on the standing leg while reaching forward, sideways, and backward with the free leg – like a star. Common mistakes on the standing leg include lifting the ball, toes, or heel off the floor. Make sure the knee of the standing leg always points forward. Do not round your back; keep the spine straight. Repeat 8–10× per leg, 2 sets.

Goal: Improvement of balance, coordination, and strength in thighs and gluteal muscles.

MOBILITY

Scapula Mobilization

Start in a standing position with arms stretched forward. Now bring your shoulder blades together, keeping your arms and elbows straight, and focus on a smooth movement. Repeat 10–15×, 2 sets, slowly and in a controlled manner.

Goal: Increase mobility of the shoulder blades and prevent neck and shoulder tension.

RECOVERY

Knee-to-Chest Rocking

Start lying on your back on a soft carpet or mat (not on a hard floor or soft bed). Pull your knees to your chest and gently rock back and forth. Swing calmly for about 15 seconds. Repeat 2×.

Goal: Relaxation of the lower back and hips, gentle mobilization of the lumbar spine.