Lateral forearm support with raised leg (right) ► lateral pillar bridge / side plank

Individual work

Side support on the right forearm (possibly on a wall for the correct straight position). Raise the top leg and stretch the free arm upwards (starfish) or support it on the hip and hold the position.

Attention:
Head, torso, hips and knees form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Knee on the floor; spread the upper leg less.

Harden:
Additional weight (on the hip, on the upper leg for additional training of the leg muscles); unstable base (possible for both supporting arm and supporting leg).

1 weight cuff/weight vest/weight disc/dumbbell/sandbag ► make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)