Lifting and lowering as well as lifting the upper body sideways in supine position alternately (trunk bend) ► rotational crunch

Individual work

Lie on your back on the exercise ball with your legs on the floor. Place your arms at an angle next to your head and raise your upper body slightly to the side and turn out (pull your elbows diagonally towards your knees). Switch sides after each exercise.

Attention:
Do not lower your upper body completely and do not raise it too high (constant tension), keep your head in a neutral position (no double chin).

Lighten:
Lift/untwist your upper body less; cross your arms over your chest; just hold the position.

Harden:
Hold your arm in front/up and, if necessary, cross your hand over your knee; hold additional weight in your hands.

1 exercise ball

2 weight cuffs/weight balls/1 (medicine) ball/weight disc/dumbbell ► Make the exercise more difficult (additional weight)