Raising and lowering the pelvis backwards in forearm support ► reverse pillar bridge

Individual work

Inverted forearm support (the stretched legs and upper body practically form a line, the legs are supported on the heels and the upper body on the forearms, the face/gaze points upwards, the forearms lie flat on the floor parallel to each other, the upper arms are vertical), raise and lower the pelvis.

Attention:
Head, torso, hips and knees form a line in the starting position (do not let your buttocks sag, tense your stomach), do not hyperextend your knee joints.

Lighten:
Bend your legs slightly.

Harden:
Additional weight (on the hips); unstable support for the legs (arms probably too difficult).

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)