Alternating lateral bending of one leg in forearm support ► plank crunch

Individual work

Underarm support, alternately bend one leg and move the respective knee sideways towards the elbow (do not lower the knee).

Attention:
Head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Lower the knees less far forward; only hold the position; place one knee on the floor and only exercise one side (organisation: = 2 exercises, left/right side).

Harden:
Additional weight (on the back or legs); unstable support for the arms.

2 weight cuffs/1 weight vest/weight disc/sandbag ► making the exercise more difficult (additional weight)
1 balance cushion/balance board ► making the exercise more difficult (unstable surface)