Raising and lowering one leg alternately in a push-up position

Individual work

Push-up position, legs (shins) placed on the exercise ball, alternately lift one leg slightly and return to the starting position.

Attention:
Head, shoulders, buttocks and feet form a line, no hollow back, actively tense the torso. To prevent the ball from rolling away, you can lean it against a wall.

Lighten:
Support yourself in place (without lifting and lowering your legs); exercise ball closer to your hips.

Harden:
Additional weight (on your back); unstable support for your arms.

1 exercise ball

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 balance cushion/balance board/2 wedges ► to make the exercise more difficult (unstable base)