Raising and lowering as well as lateral lifting of the upper body in supine position (trunk bend) (right) ► rotational crunch

Individual work

Sit on your back with your right leg bent over (or next to) the other outstretched leg (knee height). Hold your outstretched arms next to your bent knee and raise and lower your upper body next to your bent knee towards your feet (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body (rest it on your shoulders).

Lighten:
Lift your upper body less; just hold the position (without pulling your upper body towards your feet).

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)