gainage course à pied

Lower back muscles and abdominals


Starting position:


  • Place your hands and knees on the ground (keep your hands and knees shoulder-width apart)
  • Keep your back straight (parallel to the ground) 


  • Raise your opposite arm and leg in line with your back (straight)
  • Hold the position for 20 seconds and repeat with the other arm and leg.

Repeat the exercise 5 times.



Advice from the Kalenji coach:

To improve your balance, keep your muscles slightly tensed around the abdominal zone.
Your pelvis should not move or twist, maintain a good posture.


Breathe properly.