Raising and lowering the upper body in prone position ► hyperextension

Individual work

Prone position, arms bent beside your head (elbows at shoulder height), raise and lower your upper body.

Attention:
Do not lower your upper body completely.

Lighten:
Cross your arms over your chest; raise your upper body less; only hold the position with your upper body raised.

Harden:
Stretch out your arms, hold additional weight up, hold on your arms/in your hands/on your chest.

Variant:
Alternate lifting and lowering your upper body with bent and outstretched arms.

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