Raising and lowering the legs in prone position ► reverse hyperextension

Individual work

Prone position (upper body flat on the floor), arms bent (elbows approx. 90° degrees at head height or slightly below), clamp the exercise ball between your legs, raise your straight legs (ball) and lower them back to the starting position.

Attention:
Do not lower your legs completely.

Lighten:
Just hold the position with your legs raised (no lifting and lowering of the legs/ball), lift the legs/ball less.

Harden:
Additional weight on the legs.

1 exercise ball

2 weight cuffs ► to make the exercise more difficult (additional weight)