Raising and lowering as well as extension and flexion of one arm crosswise in supine position alternating (trunk bend) ► rotational sit up / sitting punches / boxing crunch

Individual work

Lie on your back with your legs bent (feet also bent or flat on the floor), arms also bent and resting against your body (upper arms flat on the floor, forearms pointing upwards, both hands clenched into fists). Straighten the upper body and at the same time extend one arm crosswise past the knee to the side (strike a straight line). When the upper body is lowered back to the starting position, bend the punching arm again. As you raise your upper body again, change the side of the punching arm.

Attention:
Do not lower your upper body completely (constant tension).

Lighten:
Bend your legs less (almost stretched); work more with momentum.

Harden:
Hold additional weight in your hands.

2 weight cuffs/weight balls/dumbbells ► Make the exercise more difficult (additional weight)