gainage course à pied

Abdominals and lower back muscles

 

Starting position:

 

 

 

 

 

 

 

 

- Sit balanced on your bottom.

- Cross your hands and place them on your chest. 

 

Exercises:

 

 

 

 

 

 

 

 

Extend one leg and bend the other one, then alternate 20 times.

The heel on the extended leg should be between 5 and 10cm from the ground.

 

Advice from the Kalenji coach: 

 

Keep your head and back in line (straight).

Keep your abdominal muscles tensed throughout.

 

 

 

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