Extension and flexion of the legs in supine position ► crunch kick

Individual work

Back position, bent arms support the slightly raised upper body (forearms flat on the floor), bend the legs (knees at buttock height) and stretch forwards back to the starting position.

Attention:

Do not put your legs down completely, in the variations with the upper body lowered: Keep your (lower) back in constant contact with the floor (consciously tense your abdomen).

Lighten:
Just hold the position with slightly bent legs (without stretching your legs), stretch your legs less.

Harden:
Additional weight on, between or on top of the legs.

Variant I:
Upper body flat on the floor, arms stretched out to the sides on the floor.
Variant II:
Upper body flat on the floor, arms stretched out to the side on the floor, legs bent and stretched and then pushed out straight up by lifting the pelvis.

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