Lateral lowering and raising of the legs in supine position alternating ► twisting windmill / wipers

Individual work

Lie on your back with your hands on a rung of the wall bars at head height. The legs are stretched out in an upright position and then moved from one side to the other towards the floor (you may need to wedge a ball between the legs).

Caution:
Do not lower your legs completely, keep them as straight as possible.

Make it easier:
Perform the exercise without the ball between your legs; lower your legs less.

Make it harder:
Add weight to your legs.

Variant:
In the centre position, lower your legs straight forwards and raise them back to the starting position.

1 wall bars
1 soft mat (small)
1 ball (e.g. football, volleyball, basketball)

2 weight cuffs/1 medicine ball ►Make the exercise more difficult (additional weight)