Crunches
- Leg hip angle at 120°
- Knee angle 100°
- Lift and hold upper body slightly
- Point chin to the ceiling
- Elbows out to the sides
Target
- Flat abdominal muscles and obliques
pilamo effect
- Mobilisation of the thoracic spine
- Depth effect
Leg-Switch Crunches
- Leg-hip-knee angle 90°
- Arms out to the side
- Stretch legs alternately
- Avoid a hollow back
Target
- flat abdominal muscles and obliques
pilamo effect
- mobilisation of the coccyx region
- depth effect
Half Reverse Crunches
- Starting position like crunches
- Legs flexed until the bottom starts to raise from the pilamo
- Hold for a short while
Target
pilamo effect
- Mobilisation of coccyx
- Depth effect
Shoulder Mobilisation
- Starting position like crunches
- arm stretched up
- move arms backwards or sideways to the ground individually or at the same time
Target
pilamo effect
- mobilisation of the thoracic spine
- shoulder massage
Fascia Training Hip Rolls
- The side of the thigh slips and rolls over the pilamo
- slight pressure pain is allowed
Target
pilamo effect
Hip Raises
- Slow lifting of the hip to hip extension and a knee angle of 90°
Target
- Buttocks and back muscles
pilamo effect
- Depth effect and back muscle massage
Swimmers
- Raise tummy, legs and upper body
- Raise outstretched arms
- forehead points to the ground
Target
pilamo effect
Foot Reflexology
- Walk slowly on the pilamo
Target
pilamo effect
Squats
Target
pilamo effect
- Back massage and mobilisation