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)

 

Exercise:

 

 

 

 

 

 

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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