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

Individual work

Back position, legs and feet bent, arms outstretched in extension of the body (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 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 outstretched in front of you (pointing upwards in front of your chest when lying on your back).

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

Variant:
Change the distance between the feet and buttocks.

No material required