Raising and lowering the upper body with raised legs in a supine position (trunk bend) ► feet elevated crunch

Individual work

Back position, legs bent and held high, assault rifle with arms crossed on the chest (barrel pointing to the side), raise the upper body slightly and lower it back to the starting position (lift the shoulder blades off the floor).

Attention:
Do not lower your upper body completely (constant tension).

Lighten:
Assault rifle at hip height.

Harden:
Assault rifle held high.

1 silent rifle (neutralised)