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 (wider than shoulder-width).
 
- Move your legs apart (wider than your pelvis).
 
- Keep your back straight and in line with your head, torso and legs.
 
- Raise one arm forwards so it is level with your head and the opposite leg level with your bottom.

 

Exercise:

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Hold the position for 20 seconds and swap arms and legs without moving your pelvis.

Repeat the exercise 10 times. 

 

Advice from the Kalenji coach:

 

For the best muscle workout, and to maintain good balance, keep your abdominal muscles slightly tensed, which will enable you to stay well-balanced.

Keep your head and back in line.

 

 

 

 

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