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Goal of the exercise:
- Strengthening abdominal and buttocks muscles
- Relaxing muscles around lower back
- Restoring the correct stereotype of pelvis posture
- Relaxing the lower thoracic spine
Mojžíšová - tucked pelvis
Default position
- Lay on your back
- Bend your knees
- Knees and feet are about 20 cm (7 inches) apart from each other
- Place your arms alongside your body
- Stick your lower back to the mat
Phase 1
- Pull in your navel
- Tuck your pelvis
- Clench your buttocks
- Hold it and breath freely for 6 seconds
- When you breath in, clench your muscles again
Phase 2
- With exhale return into default position and repeat the whole exercise
Phase 3
- After clenching your muscles, start to lift up your pelvis, and then spine, one vertebra at a time, to your scapulas
- Immediately lay back down
Phase 4
- Stop 5 cm (2 inches) above ground
- With exhale clench your muscles even more
Phase 5
- With exhale lay down and return to defautl position
- Repeat the whole exercise
Exercise video tutorial
Common mistakes
- Activating other parts of the body
- Bending the neck
- Not keeping your muscles clenched the whole time during free breathing
- Holding breath
- Bending the lower back
How often to exercise
- 15 times per week
- Every following week, add 5 rounds
- Until 6th week (40x)
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