Raising and lowering one arm and leg crosswise in supine position alternating (bringing hand and foot together) ► single leg jack knife / alternating leg v-up

Individual work

Lie on your back, arms and legs stretched out in extension of the body and slightly raised, holding a light dumbbell, small weight disc or weight ball in each hand, raise one arm and one leg crosswise so that the weight is brought to the tip of the foot (or at least to the shin) (move arm and leg upwards at the same time). Switch sides for the next exercise.

Attention:
Do not lower your legs and arms (constant tension).

Lighten:
Lower your arms and legs completely after each exercise (pause); raise your arm and leg less.

Harden:
Additional weight (for the arms and/or legs); more weight.

Variant:
Lift both arms up at the same time and move your hands towards the raised foot/shin.

2 dumbbells (light)/weight discs/weight balls

2-4 weight cuffs ► Make the exercise more difficult (additional weight)