A7 Waiter
Waiter sideways sitting
- Level Basic
- Position sideways
- Execution Sitting
- Equipment chair, rope
- Repetitions 10×
Waiter sideways sitting is one of the basic spiral stabilization exercises. 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. Sitting aligned, start moving your arm with the rope, from the pelvis along the chest until you hold your arm up.
The full procedure, a video with voice guidance and what to watch out for are in the Spiralista app.
Point your phone at the codeto open the exercise in the app.
