Move upper body forwards and backwards in forearm support ► dynamic pillar bridge

Individual work

Underarm support (the outstretched legs and upper body practically form a line, the legs are supported on the tips of the toes and the upper body on the forearms, the forearms lie flat on the floor parallel to each other, the upper arms are vertical), move the upper body forwards and backwards by changing the angle between the forearm and upper arm.

Attention:
Head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Knees on the floor (kneeling shift).

Harden:
Additional weight (on the back); unstable support for the legs and/or arms possible.

1 weight vest/weight disc/sandbag ► make the exercise more difficult (additional weight)
1 ball/1-2 balancing cushions/balance board ► make the exercise more difficult (unstable surface)