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 wider than shoulder-width)

- Move your feet apart (wider than your pelvis)

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









Draw your knee up to your chest and return it to the initial position. Exercise just one leg at a time. 

Repeat the exercise 12 times. 


Advice from the Kalenji coach:

Gainage abdos fessiers quadri


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






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