Abduction and adduction of the legs in supine position

Individual work

Lie on your back with your arms flat on the floor at your sides or place your hands under your buttocks, spread your slightly raised legs apart and bring them back together.

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 from the floor).

Harden:
Add weight to the legs.

Variant I:
Cross your legs as you bring them together.
Variant II:
Make circular movements (in both directions) with your legs.
Variant III:
Move your legs up and down.

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