Raising and lowering the upper body in a supine position (trunk bend) ► crunch

Individual work

Lie on your back with your legs bent (heels touching the floor), your feet in the loops, hold the gymnastics bar with an overhand grip on your thighs (palms facing your body), slowly roll up your upper body, but only so far that your lower back (lumbar spine) is not lifted, lower your upper body back to the starting position.

Attention:
Never fully lower your upper body, always keep your shoulder blades slightly raised (constant tension) and your head in a neutral position (no double chin).

Lighten:
Select stronger elastic bands; roll up the elastic bands more.

Harden:
Select less strong elastic bands; roll up the elastic bands less.

Variant:
Hold the gymnastics bar with an underhand grip (palms facing upwards towards your face), roll your upper body up to the seat and straighten up (bend your elbows when straightening up).

1 gymnastic bar with elasticated straps