switchblade lying on the back

Switchblade in the supine position — technique exercises:

1. Lie on the floor or on a gym Mat. Legs extended, hands clasped behind his head. This will be your initial position.
2. On the exhale, begin to twist at the waist while raising up the arms and legs. Tip: feet should rise off the floor at 35-45°, and hands at the end of the movement must be parallel to the legs, as shown in the figure. Upper torso completely off the floor.
3. On the inhale return to starting position.
4. Complete the required number of repetitions.

Variations: for the complexity of the exercise, you can use a medicine ball (medicine balls).