Raising and lowering the upper body and leg in a lateral position (elbows and knees together) (left) ► side jack knife

Individual work

Lateral position (right), lower arm stretched out flat on the floor (slightly bent towards the feet, hand approximately at navel level), upper arm bent next to the head, legs stretched out in extension of the body, simultaneously raise and lower the upper body and upper leg (left) (bring the elbow to the knee).

Attention:
Do not fully lower the free leg and upper body.

Lighten:
Fully lower the upper body and free leg after each exercise; lift the legs and upper body less; bend the legs.

Harden:
Additional weight (on the leg).

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