Raising and lowering the legs and upper body in a supine position ► leg raise crunch

Individual work

Lie on your back, legs stretched and slightly raised, arms bent and also slightly raised behind the head (or stretched out in extension of the body), in a first phase raise the almost stretched legs, at the same time bring the arms outstretched in front of the chest (holding out), in a next step raise the upper body so that the stretched arms are moved towards the feet/shins. Reverse the sequence of movements to return to the starting position (lower your upper body and legs).

Attention:
Do not lower your arms and legs completely (constant tension), keep your head in a neutral position (no double chin).

Lighten:
Lower your arms and legs completely after each exercise; only raise and lower your legs.

Harden:
Additional weight.

2 weight cuffs/1 (medicine) ball (e.g. football, volleyball, basketball) ► Make the exercise more difficult (additional weight)