Raising and lowering the arms and legs in a supine position (hands and feet together) ► jack knife

Individual work

Lie on your back, arms and legs stretched out in extension of your body and slightly raised, fold your body together so that your hands touch the tips of your feet (or at least your shins) (raise your arms and legs at the same time).

Attention:
Do not lower your legs and arms (constant tension).

Lighten:
Lower your arms and legs completely after each exercise (pause); raise your arms and legs less.

Harden:
Additional weight (for the arms and/or legs).

Variation:
Lower your arms and fold your body from this position.

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