Raising and lowering the upper body and legs in a lateral position (elbows and knees together) (left) ► lateral crunch

Individual work

Lateral position (right), lower arm stretched out flat on the floor (slightly bent towards the feet, hand approximately at the level of the navel), upper arm bent and placed next to the head, legs stretched out and slightly raised, upper body and legs raised and lowered simultaneously (elbows towards the knees).

Attention:
Do not lower legs and upper body completely.

Lighten:
Lower upper body and legs completely after each exercise; lift legs and upper body less; bend legs.

Harden:
Additional weight (clamp on legs or between legs).

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