Extension and flexion of the legs in the supine to shoulder position ► lying tuck shoot out

Individual work

Lying on your back on a soft mat (hands may hold the sides of the mat), legs bent so that the soles of the feet can be pressed against the wall (90 degree angle in the hip and knee joints). From this position, swing your legs upwards to assume the shoulder position (lower back and buttocks lifted off the floor, head remains on the floor), placing your heels against the wall (hold the position briefly). Then lower your legs along the wall and bend them back to the starting position.

Attention:
In the shoulder position, the upper body and legs practically form a line (actively tense the torso).

Lighten:
Only hold the end position in the shoulder position very briefly and lower the body again immediately.

Harden:
Additional weight (on the legs).

1 wall
1 soft mat (small)

2 weight cuffs ► to make the exercise more difficult (additional weight)