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

 

Exercise:

 

 

 

 

 

 

 

 

- 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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