Push-up position (high support, face/look down) with a slight straddle position of the legs. Bring your legs together in the jump and then back out to the starting position on the next jump (straddle).

Attention:
Head, torso, hips and knees form a line (do not let your buttocks sag, tighten your stomach).

Lighten:
Just hold the basic position (push-up position); bring your legs together and out again one at a time instead of jumping.

Harden:
Additional weight (on your back); unstable base (for your arms).

Variant:
Underarm support (instead of push-up position).

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

Lie down support position (high plank, face/look down), stretch an elastic band between your legs (place the band around your ankles), move your legs alternately to the side (hip abduction on both sides) and back to the centre (right foot to the side, left foot to the side, right foot to the centre, left foot to the centre etc.).

Attention:
Keep your upper body stable, no hollow back (tighten your stomach).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance; additional weight (on the legs and/or back); unstable support for the arms.

Variant I:
In the forearm support position (instead of the push-up position).
Variant II:
Simultaneously spread your legs by jumping slightly and bring them back together in the starting position.

1 mini-band

2 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 balance cushion/balance board ► Make the exercise more difficult (unstable surface)
2 carpet remnants/gliders ► Variation of the exercise

Lie on your back with your arms flat on the floor at your sides or place your hands under your buttocks, spread your slightly raised legs apart and bring them back together.

Attention:
Keep your (lower) back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your legs down.

Lighten:
Just hold the position (legs stretched out and slightly raised from the floor).

Harden:
Add weight to the legs.

Variant I:
Cross your legs as you bring them together.
Variant II:
Make circular movements (in both directions) with your legs.
Variant III:
Move your legs up and down.

2 weight cuffs ► Make the exercise more difficult (additional weight)

Lie on your back with your arms flat on the floor at your sides or place your hands under your buttocks, stretch an elasticated band between your legs (place the band around your ankles), spread your (slightly) raised legs apart (stretch/stretch the band further) and bring them back together.

Attention:
Keep your (lower) back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your legs down.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

1 mini-band

Lie on your back with your arms flat on the floor at your sides or place your hands under your buttocks, your bent legs are raised off the floor (90 degree angle at the knees, thighs pointing upwards, lower legs pointing forwards), an elasticated band is stretched between your legs (place the band slightly below your knees). From this position, spread your bent legs out to each side (stretch/stretch the band further) and bring them back together.

Attention:
Keep your (lower) back in contact with the floor (no hollow back, consciously tense your stomach).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band

Lie on your back with your arms flat on the floor at your sides or place your hands under your buttocks, spread your slightly raised legs apart and bring them back together, opening and closing your legs in a circular motion (you can also change direction).

Attention:
Keep your (lower) back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your legs down.

Lighten:
Just hold the position (legs stretched out and slightly raised off the floor).

Harden:
Additional weight for the legs.

Variant I:
Open and close your legs without circular movements (only spread them apart and bring them together).
Variant II:
Move your legs up and down.

2 weight cuffs ► Make the exercise more difficult (additional weight)

Lie on your back with your arms flat on the floor at your sides or place your hands under your buttocks, cross your outstretched, slightly raised legs in constant alternation.

Attention:
Keep your (lower) back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your legs down.

Lighten:
Just hold the position (legs stretched out and slightly raised off the floor).

Harden:
Additional weight for the legs.

Variant I:
Do not cross your legs but open them and bring them back together.
Variant II:
Make circular movements (in both directions) with your legs.

2 weight cuffs ► Make the exercise more difficult (additional weight)

Lie on your back with your arms crossed behind your head. Open your outstretched, slightly raised legs and bring them together again or cross them.

Attention:
Keep your (lower) back in constant contact with the floor (no hollow back, consciously tense your abdomen), do not put your legs down.

Lighten:
Just hold the position (legs outstretched and slightly raised from the floor).

Harden:
Add weight to your legs (or hold your arms up with additional weight if necessary).

Variant I:
Make circular movements with your legs.
Variant II:
Move your legs slightly raised off the floor together (possibly with the ball clamped in) or alternately up and down or to the left and right.

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

1 ball (e.g. volleyball/football/basketball) ► Variation of the exercise

Shoulder position, legs bent with the feet/heels on the floor (heels in front of the knees, approximately 90 degree angle at the knee joint) and arms positioned to the side of the body. The pelvis is raised so that the upper body and thighs practically form a line. Stretch an elasticated band between the legs (place the band around the thighs slightly above the knees). From this position, push the legs outwards to the respective side (leg abduction on both sides) and bring them back together again.

Attention:
The upper body and thighs practically form a line, the upper body only rests on the shoulders.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance; additional weight (on the hips); unstable support for the legs.

1 mini band

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

Stand upright (feet almost together), spread your legs out to the side while hopping (jumping) and bring them back together in the starting position. As you spread your legs apart, bring your arms up over your head (holding them high). When closing the legs, bring the arms back to the body. The movement is colloquially known as a jumping jack.

Attention:
Maintain an upright position (body tension).

Lighten:
Smaller jumps (spread your legs less).

Harden:
Additional weight on the arms and/or legs.

2-4 weight cuffs/2 weight balls/dumbbells/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Stand upright (feet almost together), grasp one end of each rope with your hands (rope ends pointing upwards), spread your legs out to the side while hopping (jumping) and bring them back together in the starting position. As you spread your legs apart, simultaneously bring your arms, which are stretched out and resting against your body, up and over (holding them up) or in front of your head. When closing the legs, bring the arms back to the body. The movement is colloquially known as a jumping jack.

Attention:
Maintain an upright position (body tension).

Lighten:
Smaller jumps (spread your legs less).

Harden:
Additional weight on the arms and/or legs.

1 rope/rope
1 (lantern) pole/tree/bar wall

2-4 weight cuffs ► to make the exercise more difficult (additional weight)

Stand upright on one leg (right) with both feet in the loops. Hold the gymnastics pole in front of your hips with your arms almost straight and turn it so that the elasticated straps are crossed. Spread the free free leg (left) out to the side and return to the starting position.

Attention:
Keep your upper body upright (tense your core).

Lighten:
Select less strong elastic bands; roll up the elastic bands less.

Harden:
Select stronger elastic bands; roll up the elastic bands more.

Variant I:
Same exercise, but place the gymnastics pole on your shoulders behind your head.
Variant II:
Place one end of the gymnastics pole on the floor next to your standing leg, hold the other end at hip height (tilt the gymnastics pole slightly at an angle towards your body). Spread the outer leg in the loop of the lower elastic band against the resistance

1 gymnastic bar with elasticated straps

Fasten the elastic band knotted into a loop at ankle height on the wall bars (or e.g. on a tree). Stand upright on one leg sideways (90 degree angle) to the wall bars (to the tree), the standing leg (right) is facing the wall bars (the tree). Step into the loop of the elastic band with the training leg (left), spread the training leg (outer leg) sideways and return to the starting position.

Attention:
Do not put your training leg down, keep your upper body upright (tense your stomach).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

Variant :
Perform the exercise without the aid of a wall bar (tree), fixing the elastic band in place with the help of the supporting leg.

1 elasticated rubber band
1 wall bar/tree

Stand upright on one leg (left) with both feet in the loops. Hold the gymnastics pole in front of your hips with your arms almost straight and turn it so that the elasticated straps are crossed. Spread the free free leg (right) out to the side and return to the starting position.

Attention:
Keep your upper body upright (tense your core).

Lighten:
Select less strong elastic bands; roll up the elastic bands less.

Harden:
Select stronger elastic bands; roll up the elastic bands more.

Variant I:
Same exercise, but with the gymnastics pole on the shoulders behind the head.

Variant II:
Place one end of the gymnastics pole on the floor next to the standing leg, hold the other end at hip height (tilt the gymnastics pole slightly at an angle towards the body). Spread the outer leg in the loop of the lower elastic band against the resistance.

1 gymnastic bar with elasticated straps

Tie the elastic band into a loop at ankle height and attach it to the wall bars (or a tree, for example). Stand upright on one leg sideways (90 degree angle) to the wall bars (to the tree), the standing leg (left) is facing the wall bars (the tree). Step into the loop of the elastic band with the training leg (right) and spread the training leg (outer leg) sideways and return to the starting position.

Attention:
Do not put your training leg down, keep your upper body upright (tense your stomach).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

Variant:
Perform the exercise without the aid of a wall bar (tree), fixing the elastic band in place with the help of the supporting leg.

1 elasticated rubber band
1 wall bar/tree

Lateral support on the left forearm, feet crossed and supported on the exercise ball. Raise and lower the top leg.

Attention:
Head, torso and hips practically form a line. To keep the ball in place, you can lean it against a wall.

Lighten:
The upper arm also stabilises the hips (rest the hand on the floor); support in place (without raising and lowering the leg).

Harden:
Additional weight for the training leg, unstable base (for the supported arm).

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

Side support on the left forearm, the upper (right) foot rests on the seat of the chair, the other (left) foot is placed under the seat of the chair. Lower the free leg (left) and raise it back to the starting position.

Attention:
Head, torso and hips practically form a line.

1 (office) chair (without castors)

Side support with the left forearm resting on the top of the vaulting box. Keep your legs straight and raise and lower the top leg.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards). Keep the shoulder above the elbow and do not fully lower the training leg.

Lighten:
Support in place (without raising and lowering the pelvis); more box elements (more upright position); spread the upper leg less.

Harden:
Less box elements (more lying position); additional weight (on the hip, on the upper leg for additional training of the leg muscles).

2-3 vaulting box elements (incl. upper part)
1 weight cuff/weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Side support on the left forearm, with the lower knee, the lower leg (pointing diagonally backwards) and the outer instep of the foot on the floor. The upper (right) leg is supported on the lower leg. An elasticated band is stretched between the legs (place the band around the thighs slightly above the knees). The free arm can be supported on the hip. From this position, spread the upper (bent) leg apart (stretch/stretch the band further) and simultaneously lift the hip and push forwards. Then lower the pelvis back to the starting position and bring the upper leg back to the lower leg. The free arm can accompany the movement by pointing upwards in the end position, or it can remain supported on the hip.

Attention:
In the end position, the thigh and upper body practically form a line (push the pelvis forwards).

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-band

Side support on the left forearm (possibly on a wall for the correct straight position), with the free arm held high or supported on the hip. Raise and lower the top leg.

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 top leg less; just hold the position.

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)

Side support on the left forearm (possibly on a wall for the correct straight position). Place the lower leg on an object (e.g. helmet or tyre), with the free arm held high (starfish) or supported on the hip. Raise and lower the upper leg.

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

Lighten:
Place the knee on the object; spread the upper leg less; just hold the position.

Harden:
Additional weight (on the hip, on the upper leg for additional training of the leg muscles); unstable support for the arm.

1 helmet/(medicine) ball/pad (PUCH)
1 weight cuff/weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► Make the exercise more difficult (unstable surface)

Side support on the left forearm (possibly on a wall for the correct straight position), with the free arm held high or supported on the hip. Stretch an elasticated band between the legs (place the band around the ankles). Lift the upper leg to stretch the band further. Then lower the leg back to the starting position.

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

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

1 mini-band

Side support on the right forearm, feet crossed on the exercise ball. Raise and lower the top leg.

Attention:
Head, torso and hips practically form a line. To keep the ball in place, you can lean it against a wall.

Lighten:
The upper arm also stabilises the hip (hand on the floor); support in place (without raising and lowering the leg).

Harden:
Additional weight for the training leg, unstable base (for the supported arm).

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

Side support on the right forearm, the upper (left) foot rests on the seat of the chair, the other (right) foot is placed under the seat of the chair. Lower the free leg (right) and raise it back to the starting position.

Attention:
Head, torso and hips practically form a line.

1 (office) chair (without castors)

Side plank with your right forearm resting on the top of the Swedish box, legs straight. Raise and lower the top leg.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards). Keep the shoulder above the elbow, do not fully lower the training leg.

Lighten:
Support in place (without raising and lowering the pelvis); more box elements (more upright position); spread the upper leg less.

Harden:
Less box elements (more lying position); additional weight (on the hip, on the upper leg for additional training of the leg muscles).

2-3 vaulting box elements (incl. upper part)
1 weight cuff/weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)