Raising and lowering the upper body and moving the arms forwards in a prone position ► w-extension

Individual work

Lying on your stomach with your upper body slightly raised, arms bent next to your head (elbows at shoulder height), stretch your arms forwards as an extension of your body and bend them again, raise your upper body more and lower it back to the starting position. Then repeat the sequence of movements with the two exercises.

Attention:
Do not lower your upper body and arms completely.

Lighten:
Cross your arms on your chest in the starting position; raise your upper body less; only hold the position with your upper body raised.

Harden:
Additional weight on your arms/in your hands.

2 weight cuffs/weight balls/dumbbells ► Make the exercise more difficult (additional weight)