Extension and flexion of one leg in push-up position alternating ► mountain climber

Individual work

Starting position:
Plank position (similar to a push-up), with hands placed on the gym ball.
Arms are extended, shoulders directly above the ball.
Legs are stretched backward, toes on the floor.
The body forms a straight line from head to heels.

Execution:
Alternately bring one knee forward toward the chest or toward the arms, keeping the other leg extended.
Return the leg to the starting position and repeat the movement on the other side.

Attention:
Head, shoulders, buttocks and feet form a line, no hollow back, actively tense the torso. To prevent the ball from rolling away, you can lean it against a wall.

Lighten:
Support in place (without tightening the leg); exercise ball closer to the hips.

Harden:
Make the exercise more challenging by using a weight; use an unstable surface for the arms.

1 exercise ball

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)