Raising and lowering the pelvis in supine position

Individual work

Back position, shoulders and heels each placed on a long bench, raise and lower pelvis.

Attention:
Shoulders can be padded with a soft pad.

Lighten:
Just hold position; support execution with arms.

Harden:
Additional weight (on hips).

2 long benches
1 soft surface (e.g. fitness mat)

1 weight vest/weight disc/dumbbell/sandbag ► Make the exercise more difficult (additional weight)