Abduction and adduction of the legs in push-up position ► abduction / adduction push up position

Individual work

Lie down support position (high plank, face/look down), stretch an elastic band between your legs (place the band around your ankles), move your legs alternately to the side (hip abduction on both sides) and back to the centre (right foot to the side, left foot to the side, right foot to the centre, left foot to the centre etc.).

Attention:
Keep your upper body stable, no hollow back (tighten your stomach).

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 I:
In the forearm support position (instead of the push-up position).
Variant II:
Simultaneously spread your legs by jumping slightly and bring them back together in the starting position.

1 mini-band

2 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 balance cushion/balance board ► Make the exercise more difficult (unstable surface)
2 carpet remnants/gliders ► Variation of the exercise