Pendulum

Starting Position

• go down on all fours
• your arms are stretched your hands right below the shoulders
• hold the back straight
• stretch out the legs almost fully and raise your buttocks as high as possible
• the feet are on their balls
• your body forms a turned over V

Correct Execution

• brace the abs
• now move one leg to the side, until it is about parallel to the ground
• swing it back
• if the leg is in the starting position on the ground, swing the other leg to the side
• let the leg come down again and go on with the other leg
• swing the legs alternatingly for some time to make it effective

tips for the workout

• put your hands on a higher position, for example onto a chair of a gym ball to make the exercise easier
• use weight cuffs to impede it