Alternately lowering and raising the bent legs to the side in the supine position ► twisting windmill / half wipers

Individual work

Lie on your back with your arms stretched out on the floor at shoulder height. Keep your legs together and bent in an upright position (thighs approximately 90 degrees, lower legs parallel to the floor), tilt your legs alternately to the left and right side (keep the angle of the legs constant).

Attention:
Do not put your legs down completely, keep your back in constant contact with the floor (consciously tense your abdomen, possibly place your hands under your back to control the position).

Lighten:
bend the legs more (knees closer to the body); only hold the position (without raising and lowering the legs) or lower the legs less.

Harden:
add weight to, between or on the legs; increase the angle of the legs (knees further away from the body) or even stretch the legs out.

2 weight cuffs/1 weight disc/(medicine) ball/sandbag ► Make the exercise more difficult (additional weight)