Abduction and adduction of the legs in supine position ► supine abduction and adduction / scissor

Individual work

Lie on your back with your arms crossed behind your head. Open your outstretched, slightly raised legs and bring them together again or cross them.

Attention:
Keep your (lower) back in constant contact with the floor (no hollow back, consciously tense your abdomen), do not put your legs down.

Lighten:
Just hold the position (legs outstretched and slightly raised from the floor).

Harden:
Add weight to your legs (or hold your arms up with additional weight if necessary).

Variant I:
Make circular movements with your legs.
Variant II:
Move your legs slightly raised off the floor together (possibly with the ball clamped in) or alternately up and down or to the left and right.

2-4 weight cuffs/1 weight ball/weight disc/dumbbell ► Make the exercise more difficult (additional weight)

1 ball (e.g. volleyball/football/basketball) ► Variation of the exercise