Lowering and raising the upper body in a kneeling position ► barbell ab roll

Individual work

Stand on four feet with your legs slightly raised (and possibly crossed). Support your upper body with both hands slightly more than shoulder-width apart on a barbell (possibly with weight discs for better rolling). Roll the barbell forwards (arms extended above your head) and back to the starting position (lower and raise your upper body).

Attention:
Do not fall into a hollow back (only roll forwards as far as you can maintain the tension), actively tense your core.

Lighten:
Lower your arms (lower your upper body less).

Harden:
Add weight (on your shoulders); wedge the medicine ball between your buttocks and heels with your legs; raise your knees.

1 barbell

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)