Raising and lowering one leg in forearm support alternating backwards ► marching reverse pillar bridge

Individual work

Inverted forearm support (the outstretched legs and upper body practically form a line, the legs are supported on the heels and the upper body on the forearms, the face/gaze thus points upwards, the forearms lie parallel to each other flat on the balance board, the upper arms are vertical), alternately raise one leg outstretched (approximately at the height of the tip of the foot) and lower it again.

Attention:
Enormously difficult exercise.
Head, torso, hips and knees practically form a line (do not let your buttocks sag, tense your stomach), do not hyperextend your knee joints.

Lighten:
Without a balance board; bend your legs slightly; use a balance board for your legs, as it may be too difficult for your arms.

Harden:
Additional weight (on your hips/legs)

1 balance board

1 weight vest/weight disc/sandbag/2 weight cuffs ► Make the exercise more difficult (additional weight)