Lateral raising and lowering of the upper body in prone position ► lying back extension / back bowes

Individual work

Lying on your stomach with your arms and legs stretched out and slightly raised from the floor (legs can also be put down). Hold an object (e.g. helmet) in your hands and move the object from one side to the other while lifting your upper body sideways (arms move in a semicircle, head/gaze follows the movement).

Attention:
Do not lower your upper body completely.

Lighten:
Do not hold an object in your hands; lift your upper body less/rotate less to the side; only hold the centre position with your upper body raised.

Harden:
Additional weight (e.g. place stones in your helmet/hold a backpack).

1 helmet

1 combat rucksack/3-4 stones ► Make the exercise more difficult (additional weight)