Lie on your back, stretch your arms and legs out in extension of your body (lifted off the floor), clamp the exercise ball between your feet, transfer the exercise ball to your hands by lifting your legs and upper body as straight as possible (jackknife), lower your limbs again and only briefly touch/tap the floor with the ball above your head and legs. For the next repetition, transfer the ball to your feet again (briefly touch the ball to the floor with your legs and arms stretched out).
Attention:
Do not put the ball down (constant tension).
Lighten:
After each repetition, return to the supine position (arms/legs and ball completely lowered) to relieve the load; only lift and lower the ball clamped between the feet/hands (without transferring it to the hands/feet); lift the upper body and legs less.
Harden:
Additional weight on the arms and legs.
