Raising and lowering an arm and leg crosswise in supine position alternating (bring hand and foot together) ► alternating leg raise / alternating leg v-up

Lie on your back with your arms bent behind your head (elbows pointing to the side). Raise one leg and at the same time bring the respective arm crosswise to the instep of the foot (or at least to the shin). Lower your free leg again, bring your arm behind your head and switch sides for the next exercise.

Attention:
Keep your (lower) back in contact with the floor (no hollow back, consciously tense your abdomen)

Lighten:
Lift your arm and leg less (do not bring your limbs together).

Harden:
Never put your legs down completely; add weight (for the arms and/or legs).

Variant:
Lift both arms upwards and move your hands towards the raised foot/shin.

2-4 weight cuffs/2 weight balls/weight discs/dumbbells ► Make the exercise more difficult (additional weight)