Rückenlage & Becken heben

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Willkommen zu 15 Minuten für Deine Gesundheit! - 09/08/2026

Die Antenne ist diesmal dafür verantwortlich, uns bereit zu machen. Neben Beinen, Gesäß und Bauch ist heute auch etwas für die Koordination und die Dehnung dabei. Ein rundum Wohlfühlprogramm.

Schwingende Antenne |

Kniebeugen mit Schwerpunktwechsel |

Koordination mit Dehnung |

Rückenlage & Becken heben |

Luftrad |

Mach jede Übung etwa zwei bis drei Minuten, variiere dabei Tempo, Intensität und Ausführung. Streng dich an und höre auf dein aktuelles Körpergefühl. Achte auf Körperspannung und atme auch bei kraftvollen Übungen bewusst weiter. Versuche, den Alltag für die Viertelstunde hinter dir zu lassen und nimm dir am Ende der Einheit zwei bis drei Minuten Zeit zur Entspannung.

Beginne in der Rückenlage, Beine aufgestellt, Fersen möglichst nahe zum Becken: Nun hebe Dein Becken, möglichst bis Dein Körper von den Schultern bis zu den Knien komplett gestreckt ist – Mindestens 10 Mal, bitte langsam machen.

Tipp:

Versuche, bei gehobenem Becken die Fersen vom Boden zu heben und nur noch auf den Zehenballen zu stehen; noch schwieriger, wenn Du ein Bein ganz vom Boden löst.

Beweglichkeit:

 1/5

Kraft:

 3/5

Kalorienverbrauch:

 2/5

Haltung:

 3/5

Koordination:

 1/5

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