Raising and lowering the legs in supine position ► leg raise

Individual work

Lie on your back, legs stretched and slightly raised, arms at your sides on the floor, hands on the soft mat (stability), raise and lower your legs.

Attention:
Keep your back in constant contact with the floor (no hollow back, consciously tense your stomach), do not lower your legs.

Lighten:
Lift your legs a little more and lower them less; just hold the position.

Harden:
Additional weight for the legs.

Variant I:
Lift and lower your legs alternately.
Variant II:
Bend your legs together (straight or turn to the side) and stretch.

1 soft mat (small)

2 weight cuffs/(medicine) ball ► Make the exercise more difficult (additional weight)