Raising and lowering one arm and leg crosswise in forearm support alternating ► pillar bridge / star plank / plank to balance

Individual work

Underarm support, raise one arm and one leg crosswise and stretch out in the body extension, hold the position briefly, then lower both limbs back to the underarm support and perform the exercise with the other arm or leg.

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

Lighten:
Place your knees on the floor; hold the position in forearm support without lifting an arm or leg.

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

Variant:
Bring the elbow and knee together under the body, then extend the arm and leg again before lowering both limbs.

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