Abduction and adduction of the legs in forearm support ► pillar bridge

Individual work

Underarm support, move your legs alternately to the side and back to the centre (right foot to the side, left foot to the side, right foot to the centre, left foot to the centre, etc.).

Attention:
Do not arch your back, consciously lift your pelvis.

Lighten:
Move your legs less to the side; only hold the position in underarm support.

Harden:
Additional weight (for the legs or on the back); unstable support for the forearms.

Variation:
Simultaneously spread the legs apart by jumping slightly and bring them back together to the starting position.

2 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 balance cushion/balance board ► Make the exercise more difficult (unstable surface)

2 carpet remnants/gliders ► Variation of the exercise