| Front plank |
supporting with 4 points |
3 sets of 50 s |
| Back bridge |
dynamic lifting and lowering of the hips |
3 x 50 s |
| Side plank |
left side lying (L), or right side lying (R) |
3 x 30 s L, R |
| Quadruped |
raise right arm and left leg (A), left arm and right leg (B) |
3 x 2 x 15 s A, B |
| Back extension |
raise trunk and hold, push back shoulder blades |
3 x 50 s |
| Week 5-8 |
15 min./session; 30 min./week |
| Front plank |
raise alternately left (A) and right leg (B) |
3 sets of 50 s |
| Back bridge |
marching (knee to chest alternately |
3 x 50 s |
| Side plank |
left side lying (L), or right side lying (R) |
3 x 30 s L, R |
| Quadruped |
right arm / left leg (A), left arm / right leg (B); increase time |
3 x 2 x 15 s A, B |
| Back extension |
raise trunk and hold, bob extended arms alternately |
3 x 50 s |
