Abduction and adduction of the legs in the jump ► jumping jack squat

Individual work

Stand upright with your knees slightly bent, feet almost together and arms supported on your hips. Spread your legs out to the side while hopping (jumping) and bring them back together in the starting position. The body position remains low during the exercise (squat, knees bent).

Attention:
Maintain an upright position (body tension).

Lighten:
Smaller jumps (spread your legs less); keep your buttocks less low.

Harden:
Hold your arms in front of you at chest height; additional weight on the arms and/or legs, in the hanging arms or in front of you for additional training of the shoulder muscles.

Variant:
When spreading your legs apart, simultaneously raise your outstretched arms over your head. When closing the legs, the arms are brought back to the body. This movement is colloquially known as the jumping jack and also involves the shoulder muscles.

2-4 weight cuffs/2 weight balls/dumbbells/1 weight waistcoat ► Make the exercise more difficult (additional weight)