Lie on your back with your arms flat on the floor at your sides or place your hands under your buttocks, your bent legs are raised off the floor (90 degree angle at the knees, thighs pointing upwards, lower legs pointing forwards), an elasticated band is stretched between your legs (place the band around your ankles). From this position, move the lower legs outwards (stretch/stretch the band further - internal rotation of the hips) and return to the starting position.
Attention:
Keep the (lower) back in constant contact with the floor (no hollow back, consciously tense the abdomen). The position of the thighs remains as stable as possible, the movement takes place in the lower legs (and hips).
Lighten:
Choose an elastic band with less resistance.
Harden:
Choose an elastic band with greater resistance.
