training tips core - tove alexandersson Lie on your back with your hips and knees at 90 degrees and arms upwards. Pull in your navel. Lower your right foot and stretch out the leg. At the same time extend the left arm. Avoid your core collapsing at your lower back. Do not lower your leg further than you can keep your lower back on the floor. Place both feet in slings and place hands on the floor looking away from the anchor points. Pull feet alternately in towards your arms. Have a neutral core position and focus on not dropping it. Place both feet in slings. Place your elbow directly under the shoulder. Raise your hips up so your body is straight and hold the position. Lie on your back with your arms crossed over your chest and your heels in two slings. The slings should be approximately 20cm above the ground. 1 Raise your pelvis so that your body becomes straight by pressing your heels down on the slings. 2. Bend your knees alternately by pulling the heel towards your glut as far as possible. Avoid lowering your pelvis. Lie on your back with your arms diagonally out to the side. Lift up your legs and bend your knees a little. Lift your pelvis straight up to the ceiling without swinging your legs and slowly sink back down again. Stand up with your feet a hips width apart. Hold your dumbbells with straight arms in front of your body. Stand on one leg with a slightly bent knee while you lean your upper body forward. The opposite leg should be straight and an extension of the upper body. Torso mobility. Stand on all fours, with one arm under you and one hand on your neck. Point your elbow down at the floor and then up to the ceiling by rotating your back. Follow your elbow with your eyes. Lie on your stomach and place your hands under your shoulders. Press your upper body up as far as possible. Relax your gluts and back muscles and let the weight rest on your arms. If necessary, take a deep breath and hold the position for 1-2 seconds. Return to the starting position and start again. Lie on your back with one leg straight. Bend the other leg 90 degrees and grasp the knee joint. Stretch your leg upwards towards the ceiling so you can feel it pulling on the hamstrings and calves. Lie on your side with the upper leg bent. Turn the upper body by lifting the arm up and back as far as you can. Hold this position for about 30 seconds and then turn slowly back. Stretching quads. Lie on your stomach on a bench, but with one leg under you. Use the help of a friend or a rope / rubber band around the foot. Try to keep your pelvis in contact with the bench. Stand at an angle against the wall so that one leg is bent, and the other is straight, and placed as an extension of the body. Hold the heel on the floor and push the hip forward until you feel it stretching the back of the calf.