Raising and lowering one leg in supine position alternately ► one leg raise / lying scissor raise / lying single leg raise

Individual work

Lie on your back, legs stretched and slightly raised, arms at your sides on the floor, legs crossed alternately (scissor movement).

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

Lighten:
Spread your legs less; keep your legs slightly higher; just hold the position.

Harden:
Add weight to your legs.

Variant I:
Move your legs up and down instead of sideways (lift and lower slightly).
Variant II:
Make circular movements with your legs.

2 weight cuffs ► Make the exercise more difficult (additional weight)