Abduction and adduction of the legs in forearm support ► pillar bridge / plank jack

Individual work

Underarm support, spread your legs apart with small jumps and bring them back together in the starting position.

Attention:
Do not arch your back, consciously lift your pelvis.

Lighten:
Spread your legs less; lower frequency; only hold the position in the forearm support.

Harden:
Additional weight (for the legs or on the back); unstable support for the forearms.

Variant I:
Spread your legs out to the side on carpet remnants/glides and bring them back together (instead of jumping).
Variant II:
Lead your legs alternately to the side and back to the centre (right foot to the side, left foot to the side, right foot to the centre, left foot to the centre, etc.). - without small jumps)

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

2 carpet remnants/gliders ► Variation of the exercise