Extension and flexion of one leg and the arms in supine position alternating ► dead bug

Individual work

Lie on your back with your legs raised and bent (approximately right angle in the knee joints), your feet are in the loops, the gymnastics bar is held with both hands at chest height (backs of hands pointing towards the floor), alternately stretch both arms and one leg each against the resistance of the elastic bands in extension of the longitudinal axis of the body and return to the starting position.

Attention:
Actively tense your abdomen, the lower back must not lift off the floor (no hollow back).

Lighten:
Choose less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

1 gymnastic bar with elasticated straps