Raising and lowering the upper body with raised legs in a supine position (trunk bend) ► feet elevated crunch

Individual work

Back position, legs bent in a high position, arms crossed on the chest, raise the upper body slightly and lower it back to the starting position (lift the shoulder blades off the floor).

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

Lighten:
Arms pointing forwards at an angle in front of the chest.

Harden:
Arms bent next to the head or even held high (stretched out in extension of the body above the head); hold additional weight in front of the chest.

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