A6 Airplane

Airplane sideways sitting is a basic exercise of the spiral stabilization method. It is performed sitting. Equipment: chair, rope.

Starting position: Sit on a chair, on your sitting bones, with your hip facing the rope handle. Your pelvis is perpendicular to the seating surface, your knees, ankles and hip joints are at right angles with feet parallel.

Breathing in, straighten up and align your pelvis and lower spine. Bend your elbow at the right angle and lift it in front of your chest to shoulder level.