Raising and lowering the legs and pelvis in supine position ► leg raise

Individual work

Lie on your back with your arms at your sides on the floor (or with your arms bent behind your head and your hands gripping a fixed object to ensure more stability/hold). Raise outstretched, slightly bent legs together and push out vertically upwards (release buttocks from the floor). Then lower your buttocks and lower your legs back to the starting position.

Attention:
Do not lower your legs completely.

Lighten:
Lift and lower your legs only (without pushing them vertically upwards).

Harden:
Additional weight for the legs.

2-4 weight cuffs/1 weight ball/weight disc/dumbbell ► Make the exercise more difficult (additional weight)