Rotation: Bend your knees slightly, tighten your stomach and place both upper arms against your upper body. Hold a weight (water bottle, dumbbell) in your hands and bend your elbows 90° each time. The weights/hands are brought together in front of your body.
From this position, perform small, quick rotations. The upper body and the hips want to rotate strongly, which must be avoided due to the tension of the torso. Do this exercise for 15 seconds. Continue to exercise with the Blackroll.
