Raising and lowering the legs in supine position alternately ► flutter kick

Individual work

Lie on your back with your arms flat on the floor at your sides (or place your hands under your buttocks / or clasp your hands behind your head), move your outstretched, slightly raised legs up and down 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:
Cross or open your legs 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)