Sideways position (left), exercise ball clamped between the outstretched legs, raise and lower legs (ball)

Attention:
Head, torso, hips and knees practically form a line, do not fully lower the lower leg.

Lighten:
Support legs slightly raised in place (without lifting and lowering the legs/ball); lift and lower legs/ball less.

Harden:
Additional weight on the legs.

1 exercise ball

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

Lie on your back with your arms at your sides on the floor (or with your arms bent behind your head and your hands gripping a fixed object to ensure more stability/hold). Raise outstretched, slightly bent legs together and push out vertically upwards (release buttocks from the floor). Then lower your buttocks and lower your legs back to the starting position.

Attention:
Do not lower your legs completely.

Lighten:
Lift and lower your legs only (without pushing them vertically upwards).

Harden:
Additional weight for the legs.

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

Lie on your back, legs stretched and slightly raised, arms bent and also slightly raised behind the head (or stretched out in extension of the body), in a first phase raise the almost stretched legs, at the same time bring the arms outstretched in front of the chest (holding out), in a next step raise the upper body so that the stretched arms are moved towards the feet/shins. Reverse the sequence of movements to return to the starting position (lower your upper body and legs).

Attention:
Do not lower your arms and legs completely (constant tension), keep your head in a neutral position (no double chin).

Lighten:
Lower your arms and legs completely after each exercise; only raise and lower your legs.

Harden:
Additional weight.

2 weight cuffs/1 (medicine) ball (e.g. football, volleyball, basketball) ► Make the exercise more difficult (additional weight)

Exerciser: Standing, support your upper body on the narrow side of the vaulting box, clasp your hands behind your head (elbows pointing downwards), raise your elbows horizontally and return to the starting position.
Partner: Stands on the opposite side of the vaulting box to the active participant, holds the elbows against the movement of the exerciser (presses down).

Attention:
Always listen to/respond to your partner (adjust pressure/intensity). Elbows are at shoulder height or slightly below.

Lighten:
Less resistance from the partner.

Harden:
More resistance from the partner.

1 swing box (3-4 elements incl. top section)

Stand upright on one leg (on the left leg), arms crossed behind the body, raise the heel (standing on the tip of the foot) and lower without fully setting down.

Attention:
Maintain an upright position (body tension), aim for a fixed point with your eyes for balance.

Lighten:
Support yourself on a wall or with a partner to keep your balance.

Harden:
Hold additional weight (on your shoulders/in front of your chest or in your hands).

1 weight vest/weight disc/barbell/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

Stand on one leg (left) behind a chair, the free leg can be placed with the instep of the foot on the calf of the supporting leg. Raise the heel of the free leg (left) to stand on the tip of the foot and lower it back to the starting position (if necessary without putting the heel down completely). To make it easier to keep your balance, hold on to the back of the chair with your hands.

Attention:
Maintain an upright position (body tension).

1 (office) chair

Stand upright on one leg (on the right leg), arms crossed behind the body, raise the heel (standing on the tip of the foot) and lower without fully setting down.

Attention:
Maintain an upright position (body tension), aim for a fixed point with your eyes for balance.

Lighten:
Support yourself on a wall or with a partner to keep your balance.

Harden:
Hold additional weight (on your shoulders/in front of your chest or in your hands).

1 weight vest/weight disc/barbell/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

Stand on one leg (right) behind a chair, the free leg can be placed with the instep of the foot on the calf of the supporting leg. Raise the heel of the free leg (right) to stand on the tip of the foot and lower it back to the starting position (if necessary without putting the heel down completely). To make it easier to keep your balance, hold on to the back of the chair with your hands.

Attention:
Maintain an upright position (body tension).

1 (office) chair

Stand upright with your feet shoulder-width apart, arms crossed behind your body, raise your heels (standing on your toes) and lower them without putting them down completely.

Attention:
Maintain an upright position (body tension), aim for a fixed point with your eyes for balance.

Lighten:
Support yourself on a wall or with a partner to keep your balance.

Harden:
Hold additional weight (on your shoulders/in front of your chest or in your hands).

Variant:
Stand on a raised surface.

1 weight vest/weight disc/barbell/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

Stand upright shoulder-width apart behind a chair, raise your heels to stand on the tips of your feet and lower back to the starting position (if necessary, without putting your heels down completely). To make it easier to keep your balance, hold on to the back of the chair with your hands.

Attention:
Maintain an upright position (body tension).

1 (office) chair

Hold on to the horizontal bar in a hanging position (full body extension, arms stretched out overhead in a high position - passive hang) (the position can be assumed with the help of a bench or a chair), the hands grasp the bar with an overhand grip (palms facing backwards), the arms are positioned shoulder-width apart. Switch from the passive to the active hang by pulling the shoulders downwards while the elbows remain stable. Then keep alternating between the active and passive slope. After the exercise, slowly place your feet back on the chair or bench before releasing your hands from the bar or dropping to the floor to stand.

Attention:
Keep your upper body still (no swinging; tense your core muscles); arms are fully extended (no bending of the elbows); during the passive hang, do not deliberately lift your chest upwards, but try to work only in the vertical plane by pulling your shoulders downwards.

Lighten:
Do the exercise for a shorter period of time; use the elastic band as support (place one or both feet on the band).

Harden:
Additional weight.

Variant I:
Knee bent.
Variant II:
Grab the bar with a neutral grip or underhand grip (palm facing your face).

1 horizontal bar

1 elasticated rubber band ► Make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Stand upright, shoulder-width apart in the centre of the elastic band, let your arms and shoulders hang down, grasp one end of the already stretched band with your hands, pull your shoulders up as far as possible towards your ears with your arms outstretched and return to the starting position.

Attention:
Do not arch your back (tighten your stomach).

Lighten:
Select a rubber band with less resistance.

Harden:
Select a rubber band with greater resistance.

1 elasticated rubber band

Standing upright with your arms hanging at your sides, simultaneously pull the weights up towards your ears and lower them back down to the starting position. The movement only takes place from the shoulders.

Starting position:
- Stand with shoulders wide apart (looking straight ahead)
- Tense torso
- Arms hanging beside the body, holding dumbbells in a neutral grip

Finishing position:
- Shoulders pulled up towards the ears

Variant:
The exercise can also be performed with a barbell. The barbell is held with an overhand grip in front of the thighs and the movement is performed as described above.

2 dumbbells/kettlebells

1 barbell ► Variation of the exercise

Lateral support on the (left) forearm (possibly on a wall for the correct straight position), raise and lower the pelvis.

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

Lighten:
Knees on the floor; just hold the position.

Harden:
Additional weight (on the hips); unstable support (possible for both the arm and the legs); raise and lower the upper leg as soon as the torso is raised for additional abductor training.

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

Lateral support on the (left) forearm (possibly on a wall for the correct position), lower leg resting on an object (e.g. helmet or tyre), raise and lower the pelvis.

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

Lighten:
Place the knee on the object; just hold the position.

Harden:
Additional weight on the hip; unstable support for the arm; lift and lower the upper leg as soon as the torso is raised for additional abductor training.

1 helmet/(medicine) ball/pad (PUCH)

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

Lateral support with the (left) forearm resting on the top of the Swedish box, legs straight, raise and lower the pelvis.

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

Lighten:
Support in place (without raising and lowering the pelvis), more box elements (more upright position).

Harden:
Less box elements (more lying position); additional weight (on the hips).

2-3 vaulting box elements (incl. upper part)

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

Lateral support on the (left) forearm, feet placed on top of each other on the exercise ball, raise and lower the pelvis.

Attention:
Head, torso and hips practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow. To keep the ball in place, you can lean it against a wall.

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

Harden:
Additional weight (on the hips); unstable base for the supporting forearm.

1 exercise ball

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 base)

Lateral support on the (left) forearm, upper (right) leg placed on the exercise ball, the lower (left) leg bent and lifted off the floor, raise and lower the pelvis.

Attention:
Head, torso and hips practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow. To keep the ball in place, you can lean it against a wall.

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

Harden:
Additional weight (on the hips); unstable base for the supporting forearm.

1 exercise ball

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 base)

Lateral support on the (right) forearm (possibly on a wall for the correct straight position), raise and lower the pelvis.

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

Lighten:
Knees on the floor; just hold the position.

Harden:
Additional weight (on the hips); unstable support (possible for both the arm and the legs); raise and lower the upper leg as soon as the torso is raised for additional abductor training

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

Lateral support on the (right) forearm (possibly on a wall for the correct position), lower leg resting on an object (e.g. helmet or tyre), raise and lower the pelvis.

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

Lighten:
Place the knee on the object; just hold the position.

Harden:
Additional weight on the hip; unstable support for the arm; lift and lower the upper leg as soon as the torso is raised for additional abductor training.

1 helmet/(medicine) ball/pad (PUCH)

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

Lateral support with the (right) forearm resting on the top of the Swedish box, legs straight, raise and lower the pelvis.

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

Lighten:
Support in place (without raising and lowering the pelvis), more box elements (more upright position).

Harden:
Less box elements (more lying position); additional weight (on the hips).

2-3 vaulting box elements (incl. upper part)

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

Side support on the right forearm, feet crossed and placed on the exercise ball. In this position, raise and lower the pelvis.

Attention:
Head, torso and hips practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow. To keep the ball in place, you can lean it against a wall.

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

Harden:
Additional weight (on the hips); unstable base for the supporting forearm.

1 exercise ball

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 base)

Lateral support on the (right) forearm, upper (left) leg placed on the exercise ball, the lower (right) leg bent and lifted off the floor, raise and lower the pelvis.

Attention:
Head, torso and hips practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow. To keep the ball in place, you can lean it against a wall.

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

Harden:
Additional weight (on the hips); unstable base for the supporting forearm.

1 exercise ball

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 base)

Side support with the (left) arm stretched out (possibly against a wall for the correct straight position), free (right) arm supported on the hip or held high, raise and lower the pelvis.

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

Lighten:
Knees on the floor; just hold the position.

Harden:
Additional weight (on the hips); unstable support (possible for both the arm and the legs); raise and lower the upper leg as soon as the torso is raised for additional abductor training.

1 weight vest/weight disc/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, outstretched (left) arm placed on the floor, free (right) arm supported on the hip or held high, feet placed on the seat of the chair. From this position, raise and lower the pelvis.

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

1 (office) chair