Raising and lowering the pelvis in supine position

Individual work

Supine position, hands clasping a rung of the wall bars at head height, legs slightly bent in a high position (feet pointing diagonally upwards), raise and lower the pelvis (including legs).

Attention:
Push your feet up as vertically as possible, trying to work without momentum.

Lighten:
Lift the pelvis less.

Harden:
Additional weight for the legs.

1 wall bars
1 soft mat (small)

2 weight cuffs/1 ball (e.g. football, volleyball, basketball) Make the exercise more difficult (additional weight)