Berlin – A novel exercise focusing on pelvic lifts has been introduced as part of the ongoing “Unser Personal Trainer” series in ZEIT am Wochenende, aiming to help readers become stronger, healthier and more fit. The latest installment, published March 22, 2026, details the outdoor pelvic lift, a bodyweight exercise designed to strengthen core muscles and improve stability.
The series, led by Berlin-based fitness coach Sebastian Grüner, continues to offer practical fitness advice. This particular article, appearing in issue 12/2026 of ZEIT am Wochenende, emphasizes the importance of the pelvis – the bone structure connecting the upper and lower body – for maintaining upright posture and overall body stabilization. It’s a crucial component of functional movement, and something easily overlooked in typical fitness routines.
The article playfully acknowledges a reader, referred to as “Downtown62,” who, inspired by a previous column on achieving a toned physique, opted to purchase a giraffe for their garden to protect their home from lightning strikes instead. This anecdote highlights the sometimes unconventional ways people interpret and apply fitness advice, and serves as a lighthearted reminder of the broader benefits of physical activity – even if it doesn’t always result in a six-pack.
The pelvic lift, as explained by Grüner, is a self-empowering exercise for the body. It’s a foundational movement pattern that can be modified for various fitness levels. While the article doesn’t detail specific instructions, the emphasis is on understanding the role of the pelvis in movement and stability. For those unfamiliar, the pelvic lift involves lying on your back with knees bent and feet flat on the floor, then lifting the hips off the ground, squeezing the glutes at the top of the movement. It’s a versatile exercise that can be performed virtually anywhere.
This latest recommendation follows previous exercises featured in the series, including routines for improving sex life and achieving a firmer gluteus. The series’ popularity is evident in the engagement it receives from readers, as demonstrated by the response from “Downtown62” and others who contribute their own experiences and suggestions. The willingness of the column to acknowledge and even incorporate reader feedback adds to its appeal.
The “Unser Personal Trainer” series consistently frames fitness not just as a means to aesthetic goals, but as a pathway to overall well-being. The emphasis on body awareness and functional movement sets it apart from more superficial fitness trends. The series’ approach is particularly relevant in a time when many people are seeking holistic health solutions.
Grüner’s approach, as reflected in the series, appears to be rooted in a practical, accessible philosophy. He doesn’t advocate for extreme measures or unrealistic expectations, but rather for consistent effort and a mindful connection to one’s body. This is a message that resonates with a broad audience, as evidenced by the series’ continued success.
Readers interested in learning more about the pelvic lift and other exercises featured in “Unser Personal Trainer” can find additional information in ZEIT am Wochenende, issue 12/2026. The series continues to provide a valuable resource for those seeking to improve their fitness and overall health.
Looking ahead, the series is expected to continue exploring a range of exercises and fitness topics in future installments. Stay tuned to ZEIT am Wochenende for the next installment of “Unser Personal Trainer” and more insights from Sebastian Grüner.
What are your thoughts on the outdoor pelvic lift? Share your experiences and fitness goals in the comments below!
