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Train core and relieve knee
Goal

With this exercise you train extremely effectively the stabilization along the spine. This way you can train your core and with this increased core strength, relieve the knees in functional positions. An evasive movement of the pelvis is impossible in the seated position. Therefore, this exercise is my top exercise for functional training of the abdominal muscles at home.

Here's how

Extend one leg forward and bend the other leg. The PATband runs across the foot of the stretched band across the back and is fixed at the knee. Rotate outward against the resistance and return to the start position in a controlled manner. 

Tip

Make sure to straighten your upper body during the outward rotation. Use a PATrigger for stretching upwards.