Lateral raising and lowering of the upper body in prone position ► lying back extension / back bowes

Individual work

Lying on your stomach with your arms bent in front of your head (or your hands closer together as you would hold a bowl, but palms facing upwards). Move your elbows approximately at shoulder height and your arms from side to side while lifting your upper body sideways (arms move in a semicircle, head/gaze follows the movement).

Attention:
Do not lower your upper body completely.

Lighten:
Lift the upper body less/rotate less to the side; only hold the centre position with the upper body raised.

Harden:
Hold additional weight on the arms or in the hands.

2 weight cuffs/weight balls/1 (medicine) ball/weight disc/1-2 dumbbells ► Make the exercise more difficult (additional weight)