Abduction and adduction of the legs in supine position (circular movement) ► raised leg circles

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, opening and closing your legs in a circular motion (you can also change direction).

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:
Open and close your legs without circular movements (only spread them apart and bring them together).
Variant II:
Move your legs up and down.

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