Abduction and adduction of the legs in supine position ► scissor

Individual work

Lie on your back with your arms flat on the floor at your sides or place your hands under your buttocks, cross your outstretched, slightly raised legs in constant alternation.

Attention:
Keep your (lower) back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your legs down.

Lighten:
Just hold the position (legs stretched out and slightly raised off the floor).

Harden:
Additional weight for the legs.

Variant I:
Do not cross your legs but open them and bring them back together.
Variant II:
Make circular movements (in both directions) with your legs.

2 weight cuffs ► Make the exercise more difficult (additional weight)