Korfballexercise: abdominal exercises
Suitable for the following techniques: strength
Abdominal exercises
Cobra stretch 10x
- Lie on your stomach on the floor with legs side by side and toes long.
- Place the palms near the top of the shoulders on the ground.
- Exhale and push the body up by arching the back.
- Keep the hips on the ground.
If this is too heavy, support with the elbows on the ground instead of the hands.
Standing side stretch 10x
- Stand with feet shoulder-width apart.
- Clasp the hands together above the head.
- Bend sideways so the ear begins to point toward the ground.
- To stay balanced, push the hips in the opposite direction.
- Slowly come into the position and hold the stretch for 5 counts.
- Continue breathing normally.
Kneeling abdominal stretch on thighs rocking 10x
- Sit on the knees with knees hip-width apart and toes on the floor.
- Place the hands under the buttocks on the thigh.
- Arch the back back so that the chest comes forward.
- Tighten the abdominal muscles.
Lift body in boat position 5x
- Lie on your back with legs extended and place the extended arms behind the head on the floor.
- Tilt your pelvis upward and your lumbar spine on the ground.
- Keep your back on the ground throughout the exercise.
- Lift your arms and chest about 5 cm off the ground -arms extended backwards.
- You now feel a tension in the abdominal muscles.
- Lift the legs about 20 cm off the ground.
- Hold this for 10 counts.