Raising and lowering as well as lifting the upper body sideways with raised legs in supine position alternating (trunk bend) ► feet elevated rotational crunch

Individual work

Back position, legs bent in a high position, arms outstretched in front position, lift the upper body alternately to the left and right knee, bring the hands past the knee forwards towards the foot and back to the starting position (lift the shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Lift your upper body less; only hold the centre position with your upper body raised.

Harden:
Hold additional weight in your hands.

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