Connect, ground, shake and jump

Alignment: Stand hip-width apart

• Feel your feet on the ground and start shaking.
• Go into a light jump
• Open your mouth and let the sound out
• Then shake your legs and arms away from you again
• Then place your feet hip-width apart again and slowly lower yourself to the floor by bending your knees slightly.
  The arms hang beside the body.

Make sure your pelvis is in neutral alignment.
Tip: Imagine that a string is attached to your tailbone and a rock is pulling down at the other end.
This idea makes your pelvis sink deeper.

           Be careful not to hollow your back!

Stretch, swing and breathe

Alignment: Stand hip-width apart and knees slightly bent.
The arms hang at the sides of the body

• Inhale: your arms up wide to your side. Stretch your legs while doing this.
• Exhale: clasp your hands and turn outwards so that the palms of your hands press up. The shoulders are pulled up as well.

   The belly is pulled in deep!

• Inhale on the right With the closed hand position, pull your arms out to the sides far out.
• Exhale: Bring the body back to the center.
• on the left : Pull your arms out to the side with your hands closed.
• Exhale: Bring the body back to the center.
• Inhale: The body is straight again, arms and shoulders are still drawn up. Get on the balls of your feet as high as you can.
• Exhale: Now lower your arms (throw them down properly) while bending your knees.
• Swing 6 times, exhaling and inhaling vigorously each time.
  On the exhale the arm swing is down and on the inhale the arm swing is up.

REPEAT THE ENTIRE PROCESS 4 to 6 times

Make sure that the opposite leg is pressed into the floor during the side movement and both shoulders are aligned on top of each other.
Slowly get stronger with your breathing over time.

       The arm swings should feel like they are flying.

Activation of the deep abdominal muscles - the power center of women

Alignment: Stand hip-width apart.
At the beginning hold your hands on your stomach, later on your hands a little away from your body. Fingertips point outward, elbows slightly bent.

Part 1:

• Slowly pull in your stomach and feel where the movement begins and where it ends.
• Then let go of your stomach. Suddenly go!  
• Repeat it again and now “suck” your stomach inwards vigorously and hold it inside. Count a few seconds inside.
• Suddenly let go again.
• Now start changing the rhythm: 
• Quick in and quick out 

Be careful not to let your upper body sink in!

Part 2: Same alignment:

Now alternately pull up the deep internal obliques.
Later, this can then be expanded to a small hip circle.
But that's more for advanced users!

Push lateral pelvis 

Alignment: Stand hip-width apart. Keep your arms slightly bent at your sides

slightly removed from the body.
Fingertips point outward. Stomach is pulled up and stays that way throughout this exercise.

• Slide your pelvis from right to left at different speeds. 

Be careful not to move your upper body!
This is an isolated movement. It can be helpful to try this exercise in the door frame at the beginning.

 This way you can get a better feel for this movement.

Pelvis back and forth-start of lower body wave

Alignment: Stand hip-width apart. Keep your arms slightly bent at your side, slightly away from your body. Fingertips point outward.

• Push your pelvis forward and let your stomach hang loose and out
• As you push back, use your abs as your starting point
• Repeat this a few times
• This leads to an abdominal wave with regular practice

pelvic circles

Alignment: Stand hip-width apart. Keep your arms slightly bent at your side, slightly away from your body. Fingertips point outward.

• Connect all the dots. Before, since, back and since.
• Now start circling the pelvis. 6 x right. 6 x left.

   Imagine you are sitting in a large mixing pot and you want to run your hips along the inside of the pot.

Make sure that the lower back does not hollow when circling!

And use your inner abdominal muscles consciously and clearly.

 This way they can develop optimally and your back is spared.

Flexibility of the chest and shoulders

Alignment: Stand hip-width apart. Arms hang at the side at first.

• Large shoulder circles alternately right and left. 
• Circle back and forth alternately
• Push your shoulder back and forth
• Put your hands on your hips and push your chest back and forth
• Push your chest to the right and left
• Connect everything into a circle. Horizontal circles 6 right, 6 x left
• Drop your arms and pull your sternum up and down again
• Vertical circles to the right and to the left. 6 times each
• At the end of this series of exercises: circle both shoulders back, stretch out and feel this "royal" straightening in your body

Keep your stomach pulled in slightly during the exercises.

flexibility in the hips

Egyptian Knee Schimmy

Alignment: Stand hip-width apart. legs are stretched

1. Arms hanging at the side.
2. Arms slightly bent at the sides, slightly away from the body. Fingertips point outward.

• Just focus on your knees
• The knees go back and forth alternately at a regular pace
• Feel how your hips automatically move with you.
• Same with arms at sides. When you stand up, always roll both shoulders back first. This gives you a proud erect posture
• Close your eyes and feel how sexy this movement is. Enjoy it!
• Keep getting faster. But stay consistent in each new rhythm
• Vary this exercise with the weight distribution on the foot as well.
  Sometimes more weight on the heel, sometimes more on the ball of your foot. But the foot always stays on the ground!

In the beginning it doesn't matter what your stomach is doing, but later try to have your stomach pulled in slightly.

 Make sure your posture doesn't "slump". Therefore, keep realigning yourself by rotating your shoulders back and stretching.

My tip: Shimmies are a lot of fun if you can do them. This requires continuous practice! I personally do all my shimmy exercises while waiting for my tea water to boil.

Find niches in everyday life where you can help your body develop a motor memory.

"The motor memory is responsible for the fact that daily physical activities are carried out automatically
without having to think about it."

Dance or lie and relax - listen to your stomach

• Stretch and stretch and enjoy yourself!
• Take a few steps around the room as if you have a book or a crown on your head.
• Put on some music and dance, jump, move.
• Or maybe you would rather lie down today and investigate?
• Make up your own mind.
• E voilá your day can start now!

With all these exercises you have perceived yourself through your posture.
Take them with you into your daily routine.

My tip: Always remember to sit up, pause for a moment and feel yourself.

I call this a kettle exercise because while the water for tea is boiling, I repeat individual exercises.
And I've already trained my body memory.

"They say habit is the strongest glue in the world!
Let's be aware of this fact and let's practice!

Dieter Lange