Setup: lie with the back on the roller, the legs bent and at hip-distance apart, the feet on the ground, the arms stretched long to the sides (photo 1).
Action: move your arms up and down (photo 2).
Modification 1: roll the spine up as far as the bottom part of the blades (photo 3), move your arms up and down (photo 4).
Modification 2: lift the R/L bent leg (photo 5), move your arms up and down (photo 6).
Precision Points: keep the pelvis in neutral position, breathe in or out for 2-5 pumps.
Purposes: strengthening of the abdominal muscles, arm muscles and muscles of the upper back.
photo 1
photo 2
photo 3
photo 4
photo 5
photo 6