Raising and lowering the legs in supine position ► lying leg raise

Individual work

Lie on your back, legs stretched and slightly raised, arms at your sides on the floor (or place your hands under your buttocks / or clasp your hands behind your head), raise and lower your legs.

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

Lighten:
Lift your legs slightly more and lower them less; bend your legs; just hold the position.

Harden:
Additional weight for the legs.

Variant I:
Lift and lower your legs alternately.
Variant II:
Bend your legs together (straight or turn to the side) and stretch.

2 weight cuffs/1 (medicine) ball (e.g. football, volleyball, basketball) ► Make the exercise more difficult (additional weight)