Move your legs to the side while sitting alternately

Individual work

Sit on the floor, upper body slightly tilted backwards and supported by the hands, legs slightly raised from the floor in front of you and almost stretched out, alternately move the legs sideways over an object placed at foot level (e.g. helmet or rucksack), briefly tapping the floor with the heels on each side. Alternate legs sideways over an object (e.g. helmet or rucksack) placed at foot level, briefly touch the ground with your heels on each side.

Attention:
Do not put your feet down.

Lighten:
Legs bent more strongly.

Harden:
Legs extended; additional weight on/between the legs.

1 helmet/fighting rucksack

2 weight cuffs/1 PET bottle (1.5 litres)/ball/(additional) helmet/fighting rucksack ► make the exercise more difficult (additional weight)