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

Individual work

Underarm support, raising one arm and one leg crosswise and stretching them out in the body extension, lowering the limbs to the forearm support and changing sides.

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

Lighten:
Knees on the floor.

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

Variation:
Bring elbows and knees together under the body, then extend the arm and leg, return to forearm support before changing sides.

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