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

Individual work

Back position, legs bent and held high (approximately 90 degrees at the knee joint, lower legs parallel to the floor), arms stretched out in extension of the body pointing forwards (resting against the side of the torso), raise the upper body slightly (move arms parallel to the floor in the direction of the heels) and lower back to the starting position (lift shoulder blades off the floor).

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

Lighten:
Just hold the position (without raising and lowering the upper body); arms stretched out in front (pointing upwards in front of the chest when lying on your back).

Harden:
Arms point diagonally forwards and are brought up to the knees when lifting the upper body.

No material required