Lateral lowering and raising of the legs in supine position alternating ► twisting windmill / wipers / windshield wipers

Individual work

Lie on your back with your arms stretched out on the floor at shoulder height. Keep your legs together and stretched out in an upright position (pointing forwards diagonally upwards), tilt your legs alternately to the left and right side (keep your legs stretched out).

Attention:
Do not put your legs down completely, keep your back in constant contact with the floor (consciously tense your abdomen, possibly place your hands under your back to control the position).

Lighten:
Bend your legs (the closer your knees are to your body, the easier it is); lower your legs less.

Harden:
Additional weight on, between or on top of your legs.

2 weight cuffs/1 weight disc/(medicine) ball/sandbag ► Make the exercise more difficult (additional weight)