Raising and lowering as well as lifting the upper body sideways in supine position alternately (trunk bend) ►rotational sit up

Individual work

Back position with bent legs (and feet). Hold the assault rifle with outstretched arms in a forward position (barrel/piston pointing to the side) and raise the upper body to the left or right knee or move the assault rifle past the knee to the front and back to the starting position.

Attention:
Do not lower the upper body completely and do not raise it too far (constant tension).

Lighten:
Lower the upper body less; just hold the position.

1 assault rifle (neutralised)