conch
First starting position:
- lateral position
- Leaning on the forearm
- Hip and knee are bent approx. 90 degrees
- Place feet and knees on top of each other
Second version:
- Extend the upper knee towards the ceiling. The foot remains on the floor
- Raise the knee as high as possible in a controlled manner
Third end position:
- Bring the knee back down in a controlled manner, but only as far as there is still tension on the hip band.
ATTENTION!
- The upper body remains fixed during the entire execution
- In this exercise, several repetitions are done on one side and then switched
