Raising arms and legs in supine position

Individual work

Lying on your back, stretch your legs and arms and lift them off the floor. Alternately rock the body forwards and backwards (raise/lower the shoulder blades), keeping the basic position stable at all times.

Attention:
Keep the body tensed so that rocking is possible. Prevent shoulder and hip movements as much as possible.

Lighten:
Just hold the position with raised arms and legs.

Harden:
Additional weight on the arms and/or legs.

2-4 weight cuffs/2 weight balls/dumbbells ► Make the exercise more difficult (additional weight)