Alternating push-up position and forearm plank ► push up position & elbow plank / push up position & front plank / push up position to elbow plank / push up position to front plank

Individual work

Push-up position: feet hip-width apart on the balance board, hands shoulder-width apart on the balance hemisphere; legs and torso form a straight line; actively engage your abdominal muscles and buttocks. From the push-up position, lower one arm at a time in a controlled manner into the forearm support position. Continue to stabilise your body, then lower one arm at a time back onto your palm and push yourself back up into the push-up position. Alternate the leading hand regularly.

Attention:
Keep your body as stable and straight as possible throughout the movement; do not rotate your hips sideways or raise and lower them excessively; actively engage your core; position your hands beneath or slightly outside your shoulders; do not let your shoulders slump forwards.

Lighten:
Perform the exercise without the balance board; use the balance hemisphere with the flat side facing downwards = an easier version.

Harden:
Extra weight (on the back); balance ball with the flat side facing upwards.

1 balance hemisphere
1 ball/balance cushion/balance board

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)