Lifting and lowering as well as rotation of the upper body with extension and flexion of one leg in the seated position alternately (elbow and knee together) ► knee to elbow V2

Individual work

Sit on the floor, upper body leaning slightly backwards, legs stretched out and raised off the floor, arms bent next to the head (hands by the ears, elbows pointing to the side). Raise your upper body and bend one leg at the same time, then turn your upper body out to the side so that your elbow crosses over your knee. Lower the upper body back to the starting position and stretch out the free leg again. Switch sides after each exercise.

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

Lighten:
Lift/untwist the upper body less (without bringing the elbows and knees together; fully lower the extremities after each exercise.

Harden:
Additional weight (on the legs).

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