Bring elbows and knees together crosswise in supine position ► rotational crunch

Individual work

Lie on your back, arms bent next to your head, upper body slightly raised (shoulder blades off the floor), legs stretched out and slightly raised, bring one elbow and one knee together crosswise (approximately at navel height). Switch sides after each exercise.

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).

Lighten:
Do not bring your elbows and knees fully together (smaller range of motion); only hold the starting position.

Harden:
Hold your arm outstretched in a high position (in extension of your body) towards your knee; add weight to your arms and/or legs.

2-4 weight cuffs/2 dumbbells ► make the exercise more difficult (additional weight)