Raising and lowering the upper body in a supine position (trunk bend) ► long arm crunch

Individual work

Back position, legs (slightly) bent, arms stretched out in extension of the body above the head (held high), raise the upper body slightly so that the arms point backwards at an angle and lower back to the starting position (lift the 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:
Just hold the position (without raising and lowering the upper body); arms point forwards diagonally upwards in front of the chest; place arms bent next to the head (hands by the ears) or folded across the chest.

Harden:
Hold additional weight in your hands.

Variant:
Legs bent and held high (90 degrees, lower legs parallel to the floor).

2 weight cuffs/weight balls/1 weight disc/medicine ball/1-2 dumbbells ► Make the exercise more difficult (additional weight)