gainage course à pied

Abdominals and lower back muscles

 

Starting position:

 

 

 

 

 

 

 

- Place your hands and feet on the ground (press-up position).

- Move your hands apart (slightly further than shoulder-width).

- Move your feet apart (wider than your pelvis).

- Keep your head, back and pelvis in line (straight)

 

Exercise: 

 

 

 

 

 

 

 

Draw your knees up to your chest and return them to the initial position.

Repeat the exercise 6 to 12 times.  

 

Advice from the Kalenji coach

 

To improve balance and avoid twisting, keep your muscles slightly tensed around the abdominal zone.

 

 

 

 

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