Lifting and lowering as well as rotation of the upper body with extension and flexion of one leg in supine position alternating (elbows and knees together) ► bicycle kicks / bicycle crunch

Individual work

Lie on your back, legs almost stretched out and raised off the floor, arms bent next to your head (hands by your ears, elbows pointing to the side). Raise the upper body and bend one leg at the same time, then turn the upper body out to the side so that the elbow is brought crosswise to the corresponding knee (or close to the knee). Lower the upper body back to the starting position and extend 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)