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)

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

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)

Exerciser: Lie on your back on the inclined long bench, legs bent, arms folded across your chest, raise and lower your upper body (trunk bend).
Partner: Kneel on the swinging box and hold the feet of the active participant.

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; reduce the bench incline.

Harden:
Place your arms at an angle next to your head or even stretch them vertically upwards (in front of you); increase the bench incline; add weight (hold onto your chest).

Variant:
Change the distance between your feet and buttocks.

1 vaulting box
1 long bench

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

Back position on the incline bench, move your upper body towards your knees and then return to the starting position.

Starting position:
- Lie on your back on the incline bench, tuck your feet into the pads
- Hands crossed/interlocked on your chest
- Shoulders do not touch the bench
- Tense your core muscles

Finishing position:
- Upper body not fully erect (constant tension in the abdominal muscles)

Attention:
Head in a neutral position (no double chin), shoulders not fully slumped.

Lighten:
The flatter the angle of the incline bench (to straight), the easier the exercise is.
Arms in front position (hands next to thighs).

Harden:
The steeper the incline bench is set, the more difficult the exercise is.
Arms angled to the side of the head or even in a high position.

1 weight tower/machine ► Incline bench

Lying on your back on the inclined long bench, 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; reduce the bench incline.

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

Variant:
Change the distance between your feet and buttocks.

1 wall bars
1 long bench

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

Trainee: Lying on the side (left) on the narrow side of the Swedish box (hips resting on the top of the box), arms crossed on the chest, upper body raised and lowered.
Partner: Holds the legs of the active participant.

Attention:
Always listen to/respond to the partner (safety). Body forms a line (no bend in the hips).

Lighten:
Arms at the side of the body

Harden:
Arms bent next to the head or even held high; additional weight (hold on to the chest).

1 vaulting box

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

Lateral position (right), legs bent (lower right leg resting on the floor), hold the pistol with both hands and outstretched arms at knee height, raise and lower the upper body (guide the pistol past the knees and forwards).

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

Lighten:
Lower the upper body less; only hold the position (without raising and lowering the upper body).

1 pistol (neutralised)

Lateral position (left) with slightly rotated upper body, legs bent, arms stretched out in front of the body (hands pointing towards the knees), raise and lower the upper body (towards the knees/side torso bend).

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

Lighten:
Lift your upper body less; just hold the position.

Harden:
Hold an additional weight in your hands or in front of your chest.

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

Lying on your side (right), place the upper (left) leg bent over the lower outstretched leg (foot at knee height, knee of the bent leg resting on the floor), arms stretched out in front of you (pointing towards your feet, upper body slightly turned away), raise and lower your upper body.

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

Lighten:
Lift your upper body less; only hold the position (without raising and lowering your upper body).

Harden:
Hold an additional weight in your hands or in front of your chest.

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

Lateral position (right), lower (right) arm placed on the hip, upper arm bent next to the head, raise and lower the upper body sideways (diagonally upwards).

Attention:
Do not lower the upper body completely (constant tension), do not pull on the head with your hand (place hand next to the ear).

Lighten:
Lift the upper body less; arm extended in the extension of the body instead of bent next to the head; only hold the position (without raising and lowering the upper body).

Harden:
Arm extended in the extension of the body (hand not placed on the ear) with additional weight.

Variant:
Spread the upper leg at the same time as lifting the upper body (additional abductor training).

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

Lying on your side (right) with your upper body on the exercise ball, legs crossed and placed on the floor, arms outstretched and held high, raise and lower your upper body (sideways straightening).

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

Lighten:
Support yourself in place (without raising and lowering your upper body); cross your arms over your chest.

Harden:
Hold additional weight in your hands.

1 exercise ball

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

Lying on your side (right), place the upper (left) leg bent over the lower outstretched leg (foot at knee height, knee of the bent leg resting on the floor), hold the assault rifle with arms outstretched in front of the hips (arms pointing towards the feet, upper body slightly turned away), raise the upper body (guide the assault rifle towards the feet) and lower it.

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

Lighten:
Lift the upper body less; only hold the position (without raising and lowering the upper body).

1 assault rifle (neutralised)

Trainee: Lying on the side (right) on the narrow side of the Swedish box (hips resting on the top of the box), arms folded across the chest, upper body raised and lowered.
Partner: Holds the legs of the active participant.

Attention:
Always listen to/respond to the partner (safety). Body forms a line (no bend in the hips).

Lighten:
Arms at the side of the body

Harden:
Arms bent next to the head or even held high; additional weight (hold on to the chest).

1 vaulting box

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

Lateral position (left), legs bent (lower left leg resting on the floor), hold the pistol with both hands and outstretched arms at knee height, raise and lower the upper body (move the pistol forwards past the knees).

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

Lighten:
Lower the upper body less; only hold the position (without raising and lowering the upper body).

1 pistol (neutralised)

Lateral position (right) with slightly rotated upper body, legs bent, arms stretched out in front of the body (hands pointing towards the knees), raise and lower the upper body (towards the knees/side torso bend).

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

Lighten:
Lift your upper body less; just hold the position.

Harden:
Hold an additional weight in your hands or in front of your chest.

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

Lying on your side (left), place the upper (right) leg bent over the lower outstretched leg (foot at knee height, knee of the bent leg resting on the floor), arms stretched out in front of you (pointing towards your feet, upper body slightly turned away), raise and lower your upper body.

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

Lighten:
Lift your upper body less; only hold the position (without raising and lowering your upper body).

Harden:
Hold an additional weight in your hands or in front of your chest.

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

Lateral position (left), lower (left) arm placed on the hip, upper arm bent next to the head, raise and lower the upper body sideways (diagonally upwards).

Attention:
Do not lower the upper body completely (constant tension), do not pull on the head with your hand (place hand next to the ear).

Lighten:
Lift the upper body less; arm extended in the extension of the body instead of bent next to the head; only hold the position (without raising and lowering the upper body).

Harden:
Arm extended in the extension of the body (hand not placed on the ear) with additional weight.

Variant:
Spread the upper leg at the same time as lifting the upper body (additional abductor training).

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

Lying on your side (left) with your upper body on the exercise ball, legs crossed and placed on the floor, arms outstretched and held high, raise and lower your upper body (sideways straightening).

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

Lighten:
Support yourself in place (without raising and lowering your upper body); cross your arms over your chest.

Harden:
Hold additional weight in your hands.

1 exercise ball

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

Lying on your side (left), place the upper (right) leg bent over the lower outstretched leg (foot at knee height, knee of the bent leg resting on the floor), hold the assault rifle with arms outstretched in front of the hips (arms pointing towards the feet, upper body slightly turned away), raise the upper body (guide the assault rifle towards the feet) and lower it.

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

Lighten:
Lift the upper body less; only hold the position (without raising and lowering the upper body).

1 assault rifle (neutralised)

Lying on your side on the floor (right lateral position) with your legs bent (approximately right angle at the hips and knees). Turn your upper body so that you can grasp the spar with both hands. Now tense your core muscles and release your shoulders and upper back from the floor. Hold this position briefly and then lower your upper body again in a controlled manner. However, do not lower the upper body completely in the starting position, but maintain the tension in the abdomen at all times. The abdominal training device supports the movement.

Starting position:
- Lying on your side, upper body turned away (facing the ceiling)
- Hips and legs bent
- Hands grasping 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

Lying on your side on the floor (left lateral position) with your legs bent (approximately right angle at the hips and knees). Turn your upper body so that you can grasp the spar with both hands. Now tense your core muscles and release your shoulders and upper back from the floor. Hold this position briefly and then lower your upper body again in a controlled manner. However, do not lower the upper body completely in the starting position, but maintain the tension in the abdomen at all times. The abdominal training device supports the movement.

Starting position:
- Lying on your side, upper body turned away (facing the ceiling)
- Hips and legs bent
- Hands grasping 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, arms crossed on the chest, raise the upper body slightly and lower it back to the starting position (lift the shoulder blades off the floor).

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

Lighten:
Arms pointing forwards at an angle in front of the chest.

Harden:
Arms bent next to the head or even held high (stretched out in extension of the body above the head); hold additional weight in front of the chest.

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