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 - possibly even clamped for more stability/hold), grasp a dumbbell with both hands, hold the weight in front of your chest with your arms bent (upper arms flat on the floor against your body, forearms pointing horizontally upwards - approx. 90 degree angle at the elbow joint). Raise your upper body, alternately stretch one arm diagonally across the front and back to the starting position (two straight punches - one to the left, one to the right). After the two punches, lower your upper body back to the supine position.

Attention:
Upper body/gaze accompanies the punching movement (body turned out to the side). Keep your head in a neutral position.

Lighten:
Less or no weight; legs/feet fixed.

Harden:
More weight.

2 dumbbells