Supine position, legs bent, arms stretched out in front of you (pointing upwards in front of your chest in supine position), raise your upper body slightly so that your arms point diagonally forwards and lower back to the starting position (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely (constant tension); keep your head in a neutral position (no double chin).

Lighten:
Just hold the position (without raising and lowering the upper body); arms point forwards diagonally upwards in front of the chest; place arms bent next to the head (hands by the ears) or crossed on the chest.

Harden:
Hold your arms up; hold additional weight in your hands.

Variant:
Hold your legs up at an angle (90 degrees, lower legs parallel to the floor) - however, this basic position makes the exercise more difficult.

2 weight cuffs/weight balls/1 weight disc/medicine ball/1-2 dumbbells ► Make the exercise more difficult (additional weight)

Lie on your back, legs bent and the soles of your feet pressed against each other (knees pointing to the side), arms stretched out in extension of the body (overhead in a high position). Lift your upper body and at the same time bring your hands to your feet, then lower your upper body back to the starting position and move your arms above your head.

Attention:
Work from the torso if possible (not too much momentum/support from the arms); head in a neutral position (no double chin).

Lighten:
Arms provide additional support for lifting the upper body (momentum); change the position of the legs (bent, feet flat on the floor).

Harden:
Place the arms bent next to the head or folded across the chest.

Variant:
Change the distance between the feet and buttocks.

No material required

Back position with pistol on upper body, legs bent, raise and lower upper body.

Attention:
Do not lower upper body completely and do not raise it too far (constant tension), head in neutral position (no double chin).

Lighten:
Pistol at hip height.

Harden:
Pistol held high.

Variant:
Change the distance between the feet and buttocks.

1 pistol (neutralised)

Back position, legs bent, pistol held out in front of you with outstretched arms, raise and lower your upper body.

Attention:
Do not lower your upper body completely (constant tension).

Lighten:
Just hold the position (without raising and lowering the upper body).

Variant:
Legs bent in a high position (90 degrees, lower legs parallel to the floor).

1 pistol (neutralised)

Back position with the assault rifle on the upper body (barrel pointing to the side), raise and lower the upper body.

Attention:
Do not lower the upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Assault rifle at hip height.

Harden:
Assault rifle held high.

Variant:
Change the distance of the feet to the buttocks.

1 assault rifle (neutralised)

Lying on your back, legs bent, feet hooked into the wall bars, arms crossed over your chest, raise and lower your upper body.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Hold your arms in front of you.

Harden:
Place your arms at an angle next to your head or even hold them up; keep additional weight on your chest.

Variant:
Change the distance between your feet and buttocks.

1 wall bars
1 soft mat (small)

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

Sit with your legs up (legs pointing towards the wall bars/tree), upper body slightly tilted backwards, arms stretched vertically upwards, elastic band attached to the wall bars/tree at hand height, grasp the band with your hands, lower your upper body towards the floor (do not lay it down completely), move your arms from a vertical to an almost horizontal position (from holding them up to extending your upper body), raise your upper body back to the starting position with the support of the elastic band.

Attention:
Never fully lower your upper body (maintain tension).

Lighten:
Choose an elastic band with greater resistance.

Harden:
Choose an elastic band with less resistance.

1 elasticated rubber band
1 wall bar/tree

Back position with bent legs, hold the pistol with both hands at hip height (barrel pointing towards the feet), raise the upper body to the seat and at the same time hold the weapon at the ready (pistol at the ready; see sitting shooting position, shooting with spread legs with assault rifle), lower the upper body and weapon back to the starting position.

Attention:
Do not remain in the starting and end position for long (constant tension in the torso), head in a neutral position (no double chin).

Lighten:
Lower your shoulders completely in the starting position; hold the pistol closer to your hips or in front of you.

Harden:
Hold the pistol closer to your head or even hold it up.

Variant:
Change the distance between your feet and buttocks.

1 Pistol

Back position with bent legs, assault rifle on the upper body (barrel pointing towards the feet), raise the upper body to the seat and at the same time bring the weapon to the firing position (firing position sitting with legs spread), lower the upper body and weapon back to the starting position.

Attention:
Do not remain in the starting and end position for long (constant tension in the torso), head in a neutral position (no double chin).

Lighten:
In the starting position, lower your shoulders completely; hold the assault rifle closer to your hips (barrel pointing to the side).

Harden:
Hold the assault rifle closer to your head or even in a raised position.

1 assault rifle (neutralised)

Back position, legs bent, assault rifle with arms outstretched in front, raise and lower upper body.

Attention:
Do not lower upper body completely and do not raise it too far (constant tension), head in neutral position (no double chin).

Lighten:
Just hold the position with the upper body slightly raised (without raising and lowering the upper body); bring the assault rifle/arm to the hip.

Harden:
Hold the assault rifle/arm in a high stance.

Variant:
Change the distance between the feet and buttocks or bend the legs in a high stance.

1 assault rifle (neutralised)

Lie on your back with your legs bent (feet up), upper body slightly raised, keep your weight on your chest. Raise your upper body completely and at the same time bring the weight in front of your bent knees with your arms straight. Then lower your upper body back to the starting position.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), keep your head in a neutral position (no double chin).

Lighten:
Do not hold any additional weight in your hands; lower your upper body completely after each exercise.

Harden:
Add weight; keep your arms in a raised position.

Variation:
Change the distance between your feet and buttocks.

1 weight disc/dumbbell

Lie on your back, legs bent, feet up, arms in front at chest height, grasp the weight with both hands, raise yourself up from this position into the seat using your abdominal muscles, with your upper body bent back slightly and your abdominal muscles tensed. Then lower your upper body back to the starting position.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Do not hold any additional weight in your hands.

Harden:
Add weight.

1 weight disc/kettlebell/dumbbell/medicine ball

Lie on your back with your legs drawn up (feet flat on the floor or also bent), upper body slightly raised, arms bent next to your head (hands by your ears, elbows pointing to the side) or folded across your chest. Raise your upper body to a sitting position and lower it back to the starting position.

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

Lighten:
Lower your upper body completely after each exercise, arms outstretched and pointing diagonally forwards towards your knees (in front of you).

Harden:
Hold your arms up (stretched out above your head; work without momentum); keep additional weight on your chest.

Variant:
Change the distance between your feet and buttocks.

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

Exerciser: Lie on your back, legs slightly bent and heels up, hold the loops of the elastic bands with outstretched arms slightly above head height (hands together), raise your upper body and move your outstretched arms forwards and upwards towards your knees against the resistance of the elastic bands (torso bend).
Partner: Hold the gymnastics bar on the floor behind the exerciser.

Attention:
Keep tension on the elastic bands at all times (do not fully lower your upper body), head in a neutral position (no double chin).

Lighten:
Select less strong elastic bands, roll up the elastic bands less or keep a shorter distance from your partner.

Harden:
Select stronger elastic bands, roll up the elastic bands more or keep a greater distance from your partner.

1 gymnastic stick with elasticated strap

Lie on your back with your legs bent and feet flat on the floor (approximately hip-width apart), knees bent at about 90°, hands clasped in front of your chest, and the lower back in a neutral position (with light contact with the floor). Tighten your abdominal muscles, lift your shoulder blades slightly off the floor (the lower back remains on the floor), hold the position briefly, then slowly lower your upper body again. Breathing: Exhale as you lift up, inhale as you lower down.

Attention:
Keep your lower back on the floor at all times, lift your shoulders in a controlled manner, actively engage your core, avoid jerky movements, do not lift your feet (the hip flexors should do most of the work), and do not push your neck forwards (keep your head in line with your spine, not tilted forwards towards your sternum).

Lighten:
Extend your arms out in front of your chest at an angle; reduce the range of motion and lift your shoulders only slightly off the floor.

Harden:
Place your hands lightly on the back of your head (do not pull on your neck) or even hold them above your head; add extra weight (hold a dumbbell or medicine ball against your chest); Extend legs straight out instead of bending them (greater leverage means greater tension); Exercise variation: Extend legs upwards (V-up) on an incline board (lift upper body against gravity for greater intensity).

Variation:
Adjust the distance between your feet and your bottom.

1 soft mat (small)

1 medicine ball/weight plate/dumbbell ► Make the exercise more challenging (additional weight)

Lying on your back, place your feet on an object (e.g. tyre, rucksack, helmet or sandbag) with your legs bent, arms crossed over your chest, raise your upper body slightly and lower it back to the starting position (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Hold your arms in front of you.

Harden:
Place your arms at an angle next to your head or even hold them up; keep additional weight on your chest.

Variant:
Change the distance between your feet and buttocks.

1 tyre (10 DM)/fighting rucksack/helmet/sandbag

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

Lying on your back, legs on the top of the Swedish box or bent against it, arms folded across your chest, raise your upper body and lower it back to the starting position (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Hold your arms in front of you.

Harden:
Place your arms at an angle next to your head or even hold them up; keep additional weight on your chest.

Variant:
Change the distance between your feet and buttocks.

2 vaulting box elements (incl. upper section)
1 soft mat (small)

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

Sit on the exercise ball in a slightly reclined position, legs on the floor, arms folded across your chest, raise and lower your upper body.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Hold your arms in front of you.

Harden:
Place your arms at an angle next to your head or even hold them up; hold additional weight in front of your chest.

1 exercise ball

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

Supine position (head on the wall bars/tree), legs up, arms stretched vertically upwards, elastic band attached to the wall bars/tree at hand height, grasp the elastic band with your hands, lift your head and shoulders off the floor, stretch your arms to your knees (lift your upper body at the same time, release your shoulder blades from the floor) and return to the starting position.

Attention:
Curl the upper body (head starts first) and never lower the upper body completely (maintain tension).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variant:
Pass both arms past the knees alternately to the left and right.

1 elasticated rubber band
1 wall bar/band

Lying on your back, bend your legs slightly and stand upright (feet flat on the floor). Now tense your core muscles and release your shoulders and upper back from the floor. Hold this position briefly and lower your upper body in a controlled manner. Do not lower the upper body completely to the starting position and maintain the tension in the abdomen at all times. The abdominal training device supports the movement.

Starting position:
- Supine position
- Legs bent, feet flat on the floor
- Hands gripping the bars

Finishing position:
- Shoulders and upper back completely released from the floor
- Hold the top position briefly

Attention:
Do not grip the abdominal muscle training device too tightly, it only has a supporting effect (at most, stretch out your hands and only touch the device with your outstretched fingers). Always keep your head in a neutral position on the pillow.

1 abdominal muscle training device

Back position, legs bent in a high position (approximately 90 degrees at the knee joint, lower legs parallel to the floor), hold the weight with both hands in front of the forehead, lift the upper body slightly (shoulder blades off the floor) and perform three small rocking movements with the torso (3 small crunches), lower the upper body back to the starting position.

Attention:
Do not lower your upper body completely and do not raise it too high (constant tension), keep your head in a neutral position (no double chin).

Lighten:
Do not hold any additional weight in front of your forehead; lower your upper body completely.

Harden:
Add more weight.

1 weight disc

Lie on your back, legs and feet bent, arms bent next to your head (hands by your ears), raise your upper body slightly and lower it back to the starting position (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Arms folded across the chest; arms pointing forwards diagonally upwards in front of the chest.

Harden:
Arms stretched backwards overhead in extension of the body (held high; work without momentum).

Variant:
Change the distance between the feet and buttocks.

No material required

Back position, legs (slightly) bent, arms stretched out in extension of the body above the head (held high), raise the upper body slightly so that the arms point backwards at an angle and lower back to the starting position (lift the shoulder blades off the floor).

Attention:
Do not lower the upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Just hold the position (without raising and lowering the upper body); arms point forwards diagonally upwards in front of the chest; place arms bent next to the head (hands by the ears) or folded across the chest.

Harden:
Hold additional weight in your hands.

Variant:
Legs bent and held high (90 degrees, lower legs parallel to the floor).

2 weight cuffs/weight balls/1 weight disc/medicine ball/1-2 dumbbells ► Make the exercise more difficult (additional weight)

Lying on your back, legs stretched out in a high position (legs pointing upwards/approx. 90 degrees at the hips), raise and lower your upper body straight up (pull your arms up towards your feet).

Attention:
Do not lower your upper body completely (constant tension).

Lighten:
Barely lift your upper body; just hold the position (without lifting and lowering your upper body).

Harden:
Hold additional weight in your hands.

Variant:
Legs bent in a high position (lower legs parallel to the floor).

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

Back position, legs slightly bent, feet flat on the floor, grasp a dumbbell with both hands, arms stretched at chest height in front of you (pointing horizontally upwards), raise your upper body (stretched arms pointing diagonally upwards in front) and lower back to the starting position.

Attention:
Head in a neutral position (no double chin).

Lighten:
Less or no weight.

Harden:
More weight.

Variant I:
Change the distance between your feet and buttocks.
Variant II:
Hold a weight disc in both hands.

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

1 weight disc ► Variation of the exercise