Raising and lowering the arms and legs in a supine position (jackknife) ► v-up

Individual work

Lie on your back, legs and arms stretched out in extension of the body slightly raised from the floor, tense your stomach and raise your shoulder blades, raise and lower your arms and legs slightly.

Attention:
Do not lower your shoulders and feet.

Lighten:
Just hold the position (without raising and lowering the arms and legs); fully lower the extremities after each exercise.

Harden:
Additional weight (on the arms and legs, held in the hands).

2-4 weight cuffs/2 weight balls/(medicine) balls/dumbbells/1 weight disc ► Make the exercise more difficult (additional weight)