Alternating raising and lowering of one leg in forearm support

Individual work

In the forearm plank, the outstretched legs and upper body practically form a line. The legs are supported on the tips of the toes and the upper body on the forearms. The forearms lie flat and parallel to each other with the upper arms resting vertically on the floor (90 degree angle at the elbow joint). Stretch an elasticated band between your legs (place the band around your ankles) and alternately raise and lower one leg (alternating hip extension).

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or allow them to sag, tense your stomach). The hands should not touch/be locked.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance; additional weight (on the legs and/or back); unstable support for the arms.

Variant:
In a push-up position (instead of forearm support).

1 mini band

2 weight cuffs/1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 balance cushion/balance board ► to make the exercise more difficult (unstable base)