Lowering and raising the upper body in a kneeling position ► rollout

Individual work

Stand on four feet with your legs slightly raised, clamping a medicine ball between your buttocks and heels and supporting your upper body on two dumbbells. Roll the dumbbells 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); perform the exercise without a medicine ball.

Harden:
Add weight (on your shoulders); raise your knees.

2 dumbbells
1 medicine ball

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