Raising one arm and leg crosswise in forearm support (right-left) ► pillar bridge / star plank

Individual work

Underarm support, raise one arm (right) and one leg (left) crosswise and stretch out in the body extension, hold position.

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Place one knee (right) on the floor; hold the position in forearm support without lifting an arm or leg.

Harden:
Additional weight (on the back or on the arms/legs).

Variation:
Bring your elbow and knee together under your body, then stretch your arm and leg out again.

2-4 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)