gainage course à pied

Abdominals and lower back



Starting position : 

- Sat on your bottom

- Hands crossed on your chest

- Feet on the ground, toes pointing towards your knees











- While breathing in, slowly raise your feet (to eye level) keeping your body balanced.

- Hold the position for 20 seconds.

- Slowly lower your feet to the ground while breathing out.

Repeat the exercise 10 times.


Advice from the Kalenji coach: 

For the best exercise, really concentrate on the muscles in the abdominal zone. Keep your muscles slightly tensed for better balance and a more efficient workout.

Don't forget to inhale and exhale.


Good luck!



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