gainage course à pied

Abdominals, quadriceps and glutes



Starting position:









- In the press-up position, arms bent at 90°, rest on your forearms, hands folded, legs extended and together and resting on your tiptoes.











- Hold the position for 15 to 30 seconds. 30 seconds if possible, because the exercise will be more beneficial

- Then transfer onto one side, lean on your right arm (in the picture) with your forearm and hand flat on the ground

- Legs extended and together.

- Place your free hand (left in the picture) on your hip.

Hold the position for 15 to 30 seconds.

Then change sides to do the same exercise, but leaning on the left arm.



For these core strength exercises, you should keep your body in line and as straight as possible.


Advice from the Kalenji coach:


For the best exercise, really concentrate on the muscles in the abdominal zone.

Keep your muscles slightly tensed for better balance and a more efficient workout.

Don't forget to inhale and exhale.

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