Raising and lowering the upper body with raised legs in a supine position (trunk bend) ► feet elevated crunch

Individual work

Back position, legs bent and held high (approximately 90 degrees at the knee joint, lower legs parallel to the floor), arms bent next to the head (hands by the ears), raise the upper body slightly and lower it back to the starting position (shoulder blades off the floor).

Attention:
Do not lower the upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Stretch your arms forwards as an extension of your body; arms crossed over your chest.

Harden:
Stretch your arms backwards over your head as an extension of your body (hold them high; work without momentum).

No material required