Raise arms and legs in supine position ► hollow hold

Individual work

Lie on your back, arms stretched out and held high, legs also stretched out and slightly raised, tense your stomach and raise your shoulder blades (lift your upper body slightly), hold the position.

Attention:
Do not lower your shoulders, do not hollow your back (pull your belly button towards your spine).

Lighten:
Lift your arms and legs higher.

Harden:
Additional weight on/between the legs (and arms).

2-4 weight cuffs/1-2 weight balls/1 weight disc/dumbbell ► Make the exercise more difficult (additional weight)