Abduction and adduction of one leg in supine position (circular movement) (left) ► one leg circle

Back position, one leg stretched out in a high hold (left), the other leg (right) lying flat on the floor or bent with the foot flat on the floor. The greater the mobility, the more vertically the leg can be raised into the hold-up position. Place your arms flat on the floor at your sides or place your hands under your buttocks. Perform circular movements (in both directions) with the raised leg (spread the leg apart and bring it back to the centre).

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

Lighten:
Just hold the position (leg extended slightly off the floor); smaller range of motion.

Harden:
Additional weight for the leg.

Variant I:
Spread the leg without circular movements and bring it back to the centre.
Variant II:
Move the leg up and down.

1 weight cuff ► Make the exercise more difficult (additional weight)