These exercises not only improve the sport practice results, but also avoid injuries and help having a minor energy expenditure.
Sidesaddles: With your feet apart at shoulder height, low down your gluteal part as if you were to sit down, until forming a 90° angle with your legs, holding your back as straight as possible. We go up to initial position and repeat. When doing this exercise, avoid your knees to surpass the position where your feet are.
– Minimal frequency: 3 series of 12 repetitions.
Gemellus: On a step or on a corner in a mattress, lean the front part of your right foot and rise and down, maintaining your other leg on the air. Repeat the process with the other leg.
– Minimal frequency: 3 series with each leg.
Thrust: Standing up with your legs together and your back straight, step forward and low down the knee of your other leg until touching the floor, watching that the front foot knee doesn’t surpass your feet fingers. Slowly return to the initial position and repeat.
– Suggested frequency: 5 to 10 repetitions on each side.
Source: Universidad de Palermo, Argentina.