Connect, earth, shake and jump

Equipment: Set up the hip width

• Feel your feet on the floor and start shaking yourself.
• Go over to a slight jump
• Open your mouth and let the sound out
• Then shake your legs and your arms of you again
• Then put your feet open again and let yourself sink into the ground very slowly by giving your knees slightly.
  The arms hang next to the body.

Make sure that your pool is neutral.
Tip: Imagine that a cord is attached to your coccyx and a stone pulls down at the other end.
This idea lets your pelvis sink deeper.

           Make sure not to stand in the hollow cross!

Stretch, swing and breathe

Orient: Set up the hip width and the knees are slightly bent.
The arms hang on the side of the body

• Inhale: the arms far above the side. Stretch the legs.
• Exhale: grasp your hands and turn outwards so that the palms press up the shoulders are pulled up.

   The belly has moved deep!

• right : pull the arms out on the side with the closed hand position.
• Exhale: come back to the center with the body.
• the left : pull the arms out with the closed hand position to the side.
• Exhale: come back to the center with the body.
• Inhale: The body is straight again, the arms and shoulders continue to be pulled up. Come on the bales as high as you can.
• Exhale: Let your arms fall down now (throw them down properly) and bend your knees.
• Swing 6 x and breathe out and one every time.
  When exhaling, the arm swing is down and when inhaling, the swing of the arms is up.

Repeat the entire process 4 to 6 x

Make sure that during the side movement the opposite leg presses into the ground and both shoulders are aligned.
Get quieter with the breathing over time.

       The arms should feel like they would fly.

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

Orient: set up the hip width. Hold your hands on the stomach at the beginning, later a little away from the body.
Fingelers are directed outwards, elbows are slightly bent.

Part 1:

• Slowly pull your stomach and feel where the movement begins and where it ends.
• Then let go of the belly. Suddenly go! 
• Repeat it again and "suck" your stomach now and hold it on the inside. Colore a few seconds inside.
• Letting go again suddenly.
• Start now to change the rhythm: 
• Quickly in and quickly out 

Make sure not to let your upper body sink in!

Part 2: The same orientation:

Now alternately pull the deep inner side abdominal muscles.
This can later be expanded into a small hip circle.
But that is more for advanced users!

Push the side pelvis 

Orient: set up the hip width. Hold your arms slightly bent side

A little away from the body. Fingelers are directed outwards.
The abdomen has pulled up and remains during this exercise.

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

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

 So you can get a better feeling for this movement.

Pelvis in front of the lower body wave

Orient: set up the hip width. Hold your arms slightly bent on the side a little away from the body. Fingelers are directed outwards.

• Push the pelvis and let your stomach hang out and hang out
• When pushing back, take your abdominal muscle as a movement approach
• Repeat this a few times
• With regular practice, this leads to a abdominal wave

Beckenkreis

Orient: set up the hip width. Hold your arms slightly bent on the side a little away from the body. Fingelers are directed outwards.

• Connect all points. Before, back and since.
• Start circular now. 6 x right. 6 x left.

   Imagine you are sitting in a large stirring pot and you want to drive along the inside of the pot with your hips.

Make sure that the lower back does not go into the hollow cross when circle!

And use your inner abdominal muscles deliberately and clearly.

 So you can develop optimally and your back remains spared.

Flexibility of the chest and shoulders

Orient: set up the hip width. Arms hang on the side first.

• Large shoulder circles alternately right and left. 
• Circling in front of and back
• Push the shoulder back and forth
• Place your hands on your hips and push the chest back and forth
• Push the chest to the right and left
• Connect everything to a circle. Horizontal circles 6 right, 6 x left
• Leave the arms hanging and pulling up the sternum up and pulling back down
• Vertical circles to the right and left. 6 x each
• At the end of this series of exercises: circles Both shoulders pull you back long and feel this "royal" erection in your body

Let the stomach easily pulled in during the exercises.

Flexibility in the hips

Egyptian knee Schimmy

Orient: set up the hip width. Legs are stretched

1. Arms hang on the side.
2. Arms slightly bent on the side a little away from the body. Fingelers are directed outwards.

• Just concentrate on your knees
• The knees go back and forth at regular pace
• Feel how the hips automatically move.
• The same with arms on the side. If you set up, always play both shoulders backwards. This gives you a proudly updated attitude
• Close your eyes and feel how sexy this movement is. Enjoy them!
• I'm getting faster and faster. But stay even in every new rhythm
• Vary this exercise with the weight distribution on the foot. Sometimes more weight on the heel, sometimes more to bale.
  But the foot always stays on the ground!

In the beginning it doesn't matter what the belly does, but later try to have moved in slightly.

 Make sure that your attitude does not “remember”. Therefore, keep realigning yourself up by circle your shoulders backwards and pulling yourself long.

My tip: Shimmies are a lot of fun if you can. This requires continuous practice! I personally do all my shimmy exercises while I wait until my tea water cooks.

Find niches in everyday life, where you incidentally develop your body a motor memory.

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

Dance or lie and relax- listen to your stomach

• Read and stretch and enjoy yourself!
• Go a few steps around the room as if you have a book or a crown on your head.
• Put on music and dance, jump, move.
• Or maybe you'd rather lie and trace today?
• Decide spontaneously.
• E voilá your day can start now!

With all these exercises you have perceived your attitude.
Take them into your daily routine.

My tip: Always remember to straighten up, pause briefly and feel you.

I call this a kettle exercise because I repeat isolated exercises during the tea water.
And I have already trained my body memory.

“It is said that habit is the strongest adhesive in the world!
Let's make this fact aware and let's practice!

Dieter Lange