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) 
 

Exercise:

 
  • 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.

 

 

 

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