Extension and flexion of the legs in push-up position ► suspended crunch

Individual work

Push-up position, legs placed on the exercise ball, bend legs (bring ball towards body, knees to elbows) and stretch back to starting position.

Attention:
Head, torso, hips and knees practically form a line in the starting position (do not let buttocks sag, tense abdomen), always push hips up.

Lighten:
Just hold the starting position (without bending and stretching the legs); bend the leg less (hardly move the ball towards the body).

Harden:
Additional weight (on the back); unstable support for the arms.

1 exercise ball

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 balance cushion/balance board ► to make the exercise more difficult (unstable base)