A traditional Bavarian Song is the perfect hymn for today’s exercise for “stramme Wadl” – strong thighs and a good balance: “Auf und nieder, immer wieder” which means: Up and down, again and again.
I stand on one foot laterally near a wall and the other foot is stretched forward. I lean with one hand on the wall and start doing knee-bends. Up and down! Of course I repeat the same movements with the other leg too. Because I want to make it a bit more difficult I stretch also both hands forward and try the movement without the wall.
It’s quiet hard, but it helps to sing: “Auf und nieder, immer wieder, homma’s erst gestern gmacht, mach m ‘s heit aa”!