Lowering and raising the upper body in a kneeling position ► rollout

Individual work

Stand on four feet with your legs slightly raised and crossed. Support your upper body on (2) dumbbells. Roll the dumbbells forwards (arms extended above your head) and back to the starting position (lower and raise your upper body).

Attention:
Do not fall into a hollow back (only roll forwards as far as you can maintain the tension), actively tense your core.

Lighten:
Lower your arms forward (lower your upper body less).

Harden:
Add weight (on your shoulders); wedge the medicine ball between your buttocks and heels with your legs; lift your knees.

2 dumbbells

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