Lifting and lowering as well as rotating the upper body in supine position alternately (trunk bend) ►rotational sit up

Individual work

Lie on your back with your legs bent (and feet - possibly tucked in for a better hold of the position), place your arms bent next to your head (hands by your ears, elbows pointing to the side). Raise the upper body, then turn the upper body out to the side so that each elbow is brought crosswise to the corresponding knee. Lower the upper body back to the starting position. 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:
Raise your upper body less; cross your arms over your chest.

Harden:
Raise your arm forwards/upwards and bring your hand crosswise to your knee.

No material required