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.




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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