Raising and lowering the upper body in lateral position (right)

Individual work

Lateral position (left), lower (left) arm placed on the hip, upper arm bent next to the head, raise and lower the upper body sideways (diagonally upwards).

Attention:
Do not lower the upper body completely (constant tension), do not pull on the head with your hand (place hand next to the ear).

Lighten:
Lift the upper body less; arm extended in the extension of the body instead of bent next to the head; only hold the position (without raising and lowering the upper body).

Harden:
Arm extended in the extension of the body (hand not placed on the ear) with additional weight.

Variant:
Spread the upper leg at the same time as lifting the upper body (additional abductor training).

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