Lift your hip and stay there for 3x30 s, wau feels good!
- Move your legs back and forwards, work with the abs!
Lift your legs 3x30 s, feel in your abs!
Training tips
Even I prefer TRX as my training equipment, I still will recommend above training, if you don’t own a TRX; easy easy
It would be good to do above 2-3 times a week. It takes me 30 minutes, and this exercise you can do where ever you are. It is always better to have a gymnastic ball to do the exercise with, but it goes fine without. I have like 5-6 movements, that I do 3x30s or 1 minute, hey and remember also plank… if you can reach 3min, you are a hero!!! 
I already feel that I got help for my core muscles; they feel stronger, no incidents, no other problems, but strong muscles both in back and abdominalis:-)
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