Abduction and adduction of the legs while seated (circular movement) ► raised leg circles

Individual work

While seated, use your arms to support your upper body, which is tilted slightly backwards, spread your slightly raised legs out and bring them back together, opening and closing your legs in a circular motion (you can also change direction).

Attention:
Do not put your legs down.

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

Harden:
Additional weight for the legs.

Variant I:
Open and close your legs without circular movements (just 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)