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

Individual work

Lie on your back, legs and feet bent, arms bent next to your head (hands by your ears), raise your upper body slightly and lower it back to the starting position (lift your shoulder blades off the floor).

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

Lighten:
Arms folded across the chest; arms pointing forwards diagonally upwards in front of the chest.

Harden:
Arms stretched backwards overhead in extension of the body (held high; work without momentum).

Variant:
Change the distance between the feet and buttocks.

No material required