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

Individual work

Supine position, legs bent, arms stretched out in front of you (pointing upwards in front of your chest in supine position), raise your upper body slightly so that your arms point diagonally forwards and lower back to the starting position (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely (constant tension); keep your head in a neutral position (no double chin).

Lighten:
Just hold the position (without raising and lowering the upper body); arms point forwards diagonally upwards in front of the chest; place arms bent next to the head (hands by the ears) or crossed on the chest.

Harden:
Hold your arms up; hold additional weight in your hands.

Variant:
Hold your legs up at an angle (90 degrees, lower legs parallel to the floor) - however, this basic position makes the exercise more difficult.

2 weight cuffs/weight balls/1 weight disc/medicine ball/1-2 dumbbells ► Make the exercise more difficult (additional weight)