Raising and lowering as well as rotating the upper body with the leg extended upwards in a supine position (trunk bend) (r) ► rotational crunch

Individual work

Supine position, one leg bent, the other (right leg) is stretched out in an upright position and points upwards accordingly (approx. 45 degrees between the thighs), the (left) arm on the side of the bent leg is bent and placed next to the head, the other arm is placed on the stomach, raise and lower the upper body (left elbow pulls towards the stretched-out right leg).

Attention:
Do not lower your upper body completely (constant tension), do not pull your head with your hand (place your hand next to your ear), the arm placed on your stomach prevents you from resting on the opposite shoulder.

Lighten:
Lift the upper body less; arm outstretched in front instead of bent next to the ear.

Harden:
Arm outstretched (not bent next to the ear) with additional weight.

1 weight cuff/dumbbell ► Make the exercise more difficult (additional weight)