Raising and lowering the upper body in a supine position (trunk bend) ► butterfly sit up

Individual work

Lie on your back, legs bent and the soles of your feet pressed against each other (knees pointing to the side), arms stretched out in extension of the body (overhead in a high position). Lift your upper body and at the same time bring your hands to your feet, then lower your upper body back to the starting position and move your arms above your head.

Attention:
Work from the torso if possible (not too much momentum/support from the arms); head in a neutral position (no double chin).

Lighten:
Arms provide additional support for lifting the upper body (momentum); change the position of the legs (bent, feet flat on the floor).

Harden:
Place the arms bent next to the head or folded across the chest.

Variant:
Change the distance between the feet and buttocks.

No material required