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, hands shoulder-width apart on the balance ball; legs and torso form a straight line; actively tense your stomach 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 too much; actively engage your core; position your hands beneath or slightly outside your shoulders; do not let your shoulders slump forwards.

Lighten:
Use the balance ball with the flat side facing downwards; rest your knees on the floor; perform the exercise without the balance ball.

Harden:
In the front plank position on the balance ball, perform additional shoulder taps; lift one foot slightly off the floor during the movement; use a balance board for the legs / add extra weight (on your back).

1 balance hemisphere

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable base)