Shoulder position, one leg (right) bent with the foot/heel on the floor (place the heel in front of the knee, approx. 90 degree angle in the knee joint), the other (left) leg stretched out and pointing diagonally forwards in extension of the body, place the arms on the floor at the side of the body. The pelvis is raised so that the upper body and thigh (and outstretched leg) practically form a line. Stretch an elasticated band between the legs (place the band around the thighs slightly above the knees). From this position, push the training leg (left) outwards to the side away from the body (one-sided leg abduction) and bring it back to the centre of the other leg.
Attention:
Upper body, thigh and outstretched leg practically form a line, upper body only rests on the shoulders, keep pelvis parallel to the floor (do not let it hang sideways).
Lighten:
Choose a rubber band with less resistance.
Harden:
Choose a rubber band with greater resistance; additional weight (on the hips).
