Activate your core and gluteal muscles. Pull the elbow back close to the body with the shoulder blade working towards the spine. Both shoulders remain low throughout the exercise.

Tip: The region around the shoulder blade is often weakened in bikers due to the bent-over position. This exercise can help you counteract this.

Lift the buttocks off the floor and push the hips up until the thighs and upper body form a line. Actively tense the buttocks and hold the position for 5 seconds. Slowly lower the buttocks again and start the movement again without resting the buttocks on the floor. 

Tip: Bring your attention to your gluteal muscles during the exercise.

Extend your hips through and straighten your upper body to return to an upright position with the band. Firmly tighten your buttocks in the top position. Then return to the starting position.

Tip: Ensure a controlled descent. If the resistance is too low, you can also use a second SUPER BAND.

Keeping the whole body under tension in a line, take 10 steps alternately with arms and legs to one side. Then switch sides and walk in the other direction. 

Tip: Make sure that you do not fall into a hollow back and that you can maintain the tension in the torso.

You can also jump a few centimetres into the air. Then land on the balls of your toes and roll your foot.

Tip: Push your buttocks back and make sure you can still see the tips of your toes. Tighten your buttocks and abdomen when you come up or jump.