Little effort yet great gain

Roman Koch 5. December 2022


Do you only have little time for your training but still want to achieve a lot? Then you’ve come to the right place! With the following four exercises, you will become flexible, stronger, and more stable.

This article is presented by Spiraldynamik

Now is the perfect time to work on your form. Flexibility, stability, and strength are important elements in your winter training. Now there are countless exercises that could help you improve. But which ones are the right ones? How can you save time yet still achieve great results? The following four exercises will improve your flexibility, give you stability and make you stronger:

From bear stance to «kick»

Start: Adopt the quadruped stance and raise your knees. Rotate your left leg to the right, under your right leg. Rotate your upper body at the same time and take your right hand off the floor. You are now only supporting yourself with your right foot and left hand. Rotate back into quadruped stance (with your knees off the floor). Now rotate your right leg and left hand to the other side.

Dosage: 3 sets of 20 repetitions, alternating left and right.

Take note: Start rotating slowly and keep your shoulders stable. Pay attention to your knee position, which should be in line with your foot position.

Variation: As you move back to the quadruped stance, extend your suspended leg directly backwards and upwards before returning to the starting position.

From kneeling to the stork stance

Start: Kneel on a mat with your upper body upright. Place your right foot in front. Now step onto your right leg with all your weight and extend yourself upwards into a one-legged stance. Make the appropriate running movement with your arms at the same time. Then return to the starting position and switch sides.

Dosage: 3 sets of 20 repetitions, alternating left and right.

Take note: When you push yourself up into the one-legged stance, make sure your knee remains straight and is always above your foot. If your knee deviates inwards or outwards, correct it.

Variation: Push yourself off the ground so quickly that you leap into the air and land back on the same leg.

From the push-up to the T position

Start: Adopt the push-up position and perform one controlled push-up. When you push up, immediately rotate your body to the left. You are now supporting yourself with your left hand and left foot. Rotate back to the push-up position, do another push-up, then rotate to the right as you come up.

Dosage: 3 sets of 15 repetitions, alternating left and right.

Take note: Rotate slowly and in a controlled manner at first so you don't rotate too far and fall backwards. Make sure your shoulder is directly over the supporting hand.

Variation: When you are in the side plank position, raise your upper leg in the air. You can also lean on dumbbells. When rotating upwards, lift a dumbbell too.

Rotate your thoracic spine

Start: Lie on your right side. Your knees should be bent at 90° with the rest of your body in one line. Stretch your right arm out under your head. Move your left arm towards the ceiling. Now rotate your left arm forwards so that your thoracic spine follows the movement. Your head and sternum move towards the ground as best they can. Afterwards, bring your arm and rib cage back to the starting position. Then rotate your left arm and thoracic spine as far backwards as you can. After this, return to the starting position again. 

Dosage: 2 sets of 10 repetitions per side.

Take note: Your pelvis and knees should remain in the same position and not move. The rotation comes from the thoracic spine.

Variation: Incorporate breathing; As you rotate forwards, take a deep breath. As you rotate backwards, exhale deeply. Try to breathe in and out as deeply as possible.