Back position, legs bent and held high, assault rifle with arms crossed on the chest (barrel pointing to the side), raise the upper body slightly and lower it back to the starting position (lift the shoulder blades off the floor).

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

Lighten:
Assault rifle at hip height.

Harden:
Assault rifle held high.

1 silent rifle (neutralised)

Lying on your back on the exercise ball, legs bent and leaning against a wall (right angle in the knee joints), 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; hold additional weight in front of your chest.

1 exercise ball
1 wall

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

Lying on your back, legs bent on the floor, exercise ball with arms outstretched in front of you (ball centre at eye level), raise your upper body slightly and lower it back to the starting position (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:
Lower the upper body less (and lower it completely in between).

Harden:
Increase the angle in the shoulder joint (move the ball slightly further back).

Variant:
Legs bent in a high position.

1 exercise ball

Back position, legs bent in a high position with a right angle at the knee joint (lower legs parallel to the floor), centre of the band wrapped around the soles of the feet, grasp the ends of the band with your hands and place them on the back of your neck (elbows pointing outwards/to the side), back position, legs bent, arms stretched out in front of you (pointing upwards in front of the chest in the back position), raise your upper body slightly and lower it back to the starting position (shoulder blades off the floor).

Attention:
This exercise is ideal for beginners as the band makes the movement (trunk bend) easier.
Never lower your back completely, always keep tension.

Lighten:
Choose a rubber band with greater resistance.

Harden:
Choose a rubber band with less resistance.

1 elasticated rubber band

Back position, legs bent and held high (approximately 90 degrees at the knee joint, lower legs parallel to the floor), arms bent next to the head (hands by the ears), raise the upper body slightly and lower it back to the starting position (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:
Stretch your arms forwards as an extension of your body; arms crossed over your chest.

Harden:
Stretch your arms backwards over your head as an extension of your body (hold them high; work without momentum).

No material required

Lie on your back, legs bent and held high (approximately 90 degrees at the knee joint, lower legs parallel to the floor), with a medicine ball resting on your shins. The partner is behind the feet and has a second medicine ball ready. The exerciser raises the upper body to grasp the ball, which is resting on the shins, with both hands. As the upper body is lowered, the (bent) arms are simultaneously brought behind the head so that the medicine ball can be thrown to the partner as the upper body is raised again. While the trainee lowers their upper body, the helper places their medicine ball on their partner's shins in order to receive the pass from the other medicine ball. After the pass, the trainee takes over the newly placed ball on the shins (in a fluid sequence of movements while lifting the upper body). The two medicine balls therefore alternate back and forth between the two participants in a continuous tournus (trainer: grasping and passing the ball; helper: placing and catching the ball). The roles are then swapped.

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

Lighten:
Lighter ball (e.g. volleyball, football or basketball)

Harden:
More weight.

2 medicine balls

1 ball (volleyball, football or basketball) ► Facilitate the exercise

Back position, legs bent and held high (approximately 90 degrees at the knee joint, lower legs parallel to the floor), arms stretched out in extension of the body pointing forwards (resting against the side of the torso), raise the upper body slightly (move arms parallel to the floor in the direction of the heels) and lower back to the starting position (lift shoulder blades off the floor).

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:
Just hold the position (without raising and lowering the upper body); arms stretched out in front (pointing upwards in front of the chest when lying on your back).

Harden:
Arms point diagonally forwards and are brought up to the knees when lifting the upper body.

No material required

Lie on your back, legs bent and raised off the floor, arms outstretched in extension of the body flat on the floor (pointing forwards) or place your hands under your buttocks with your arms slightly bent, raise your legs (bring your knees to your chest) and possibly push them slightly upwards (the angle of the legs remains practically identical, movement takes place in the hips, legs point forwards diagonally upwards), then lower your legs back to the starting position.

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

Lighten:
Lower your legs completely after each exercise; only raise and lower your legs (without pushing them slightly upwards).

Harden:
Additional weight.

2 weight cuffs/1 (medicine) ball ► Make the exercise more difficult

Lie on your back, legs bent and held high (slightly more than 90 degrees at the knee joint, lower legs parallel to the floor), arms outstretched in extension of the body, lying flat on the floor (pointing forwards) or place the hands under the buttocks with the arms slightly bent, move the knees slightly towards the head (lower legs remain parallel to the floor, movement takes place in the hips) and return to the starting position.

Attention:
The lower back is in constant contact with the floor.

Lighten:
Starting position no more than 90 degrees at the knee joint.

Harden:
Additional weight.

2 weight cuffs/1 (medicine) ball ► Make the exercise more difficult

Back position, legs stretched as far as possible in a high position (pointing upwards), pistol held out in front of you with arms outstretched (arms pointing upwards), raise your upper body straight up towards your feet and lower it back to the starting position (pull your arms upwards).

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).

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

1 pistol (neutralised)

Back position, legs as straight as possible in a high stance (pointing upwards), assault rifle with arms outstretched in a forward stance (arms pointing upwards, barrel/piston pointing to the side), raise the upper body straight up towards the feet (pull arms upwards) and lower back to the starting position.

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).

Variant:
Legs bent in a high hold.

1 assault rifle (neutralised)

Lateral position (right), lower arm stretched out flat on the floor (slightly bent towards the feet, hand approximately at navel level), upper arm bent next to the head, legs stretched out in extension of the body, simultaneously raise and lower the upper body and upper leg (left) (bring the elbow to the knee).

Attention:
Do not fully lower the free leg and upper body.

Lighten:
Fully lower the upper body and free leg after each exercise; lift the legs and upper body less; bend the legs.

Harden:
Additional weight (on the leg).

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

Lateral position (left), lower arm stretched out flat on the floor (slightly bent towards the feet, hand approximately level with the navel), upper arm bent next to the head, legs stretched out in extension of the body, simultaneously raise and lower the upper body and upper leg (right) (bring the elbow to the knee).

Attention:
Do not fully lower the free leg and upper body.

Lighten:
Fully lower the upper body and free leg after each exercise; lift the legs and upper body less; bend the legs.

Harden:
Additional weight (on the leg).

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

Prone position, arms slightly raised and stretched out in extension of the body, hold the assault rifle in both hands (one hand on the butt, the other on the hand guard), raise and lower the upper body (rifle) and legs simultaneously.

Attention:
Do not lower the upper body and legs completely.

Lighten:
Position with slightly raised upper body and raised legs only; bend arms.

1 assault rifle (neutralised)

Lying on your stomach, arms bent next to your head (elbows at shoulder height), raise and lower your upper body and straight legs at the same time.

Attention:
Do not lower your upper body and legs completely.

Lighten:
Just hold the position with your upper body and legs slightly raised.

Harden:
Extend your arms; hold additional weight on your arms/legs (or in your hands).

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

Lie on your back, stretch your arms and legs out in extension of your body (lifted off the floor), clamp the exercise ball between your feet, transfer the exercise ball to your hands by lifting your legs and upper body as straight as possible (jackknife), lower your limbs again and only briefly touch/tap the floor with the ball above your head and legs. For the next repetition, transfer the ball to your feet again (briefly touch the ball to the floor with your legs and arms stretched out).

Attention:
Do not put the ball down (constant tension).

Lighten:
After each repetition, return to the supine position (arms/legs and ball completely lowered) to relieve the load; only lift and lower the ball clamped between the feet/hands (without transferring it to the hands/feet); lift the upper body and legs less.

Harden:
Additional weight on the arms and legs.

1 exercise ball

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

Lateral position (right), lower arm stretched out flat on the floor (slightly bent towards the feet, hand approximately at the level of the navel), upper arm bent and placed next to the head, legs stretched out and slightly raised, upper body and legs raised and lowered simultaneously (elbows towards the knees).

Attention:
Do not lower legs and upper body completely.

Lighten:
Lower upper body and legs completely after each exercise; lift legs and upper body less; bend legs.

Harden:
Additional weight (clamp on legs or between legs).

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

Lateral position (left), lower arm stretched out flat on the floor (slightly bent towards the feet, hand approximately at the level of the navel), upper arm bent and placed next to the head, legs stretched out and slightly raised, upper body and legs raised and lowered simultaneously (elbows towards the knees).

Attention:
Do not lower legs and upper body completely.

Lighten:
Lower upper body and legs completely after each exercise; lift legs and upper body less; bend legs.

Harden:
Additional weight (clamp on legs or between legs).

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

Progression I:
Adjust the sling trainer to a long length, stand upright with your back to the attachment point, arms stretched out in front of you (hold in front), tilt your body forwards (lean into the slings), raise your arms upwards (lower your body, hold your arms up) and return to the starting position.

Progression II:
Analogue to progression I, but in a kneeling position (feet vertically under the attachment point).

Progression III:
Analogue to progression II, but facing the attachment point. In the end position, the hands are directly under the attachment point.

Attention:
Keep body tension, do not let hips sag, back straight (for all progressions).

Harden:
The more horizontal the end position of the body is, the more challenging the exercise becomes.

1 sling trainer

Lying on your stomach with your upper body slightly raised, arms bent next to your head (elbows at shoulder height), stretch your arms forwards as an extension of your body and bend them again, raise your upper body more and lower it back to the starting position. Then repeat the sequence of movements with the two exercises.

Attention:
Do not lower your upper body and arms completely.

Lighten:
Cross your arms on your chest in the starting position; raise your upper body less; only hold the position with your upper body raised.

Harden:
Additional weight on your arms/in your hands.

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

Lying on your (right) side, bend your knees for more stability. The upper (left) arm to be trained is bent (approx. 90 degrees) so that the upper arm rests against the body and the forearm points forwards. Now raise the forearm vertically upwards while moving the upper arm as little as possible. Then slowly lower the weight back down to the starting position.

Starting position:
- Lying on your side, knees bent, head held comfortably (resting on the lower arm)
- Training arm bent, upper arm resting on the body, forearm pointing forwards

Finishing position:
- Forearm is raised as vertically as possible
- Upper arm remains in the starting position (or moves as little as necessary)
- Hips remain vertical and stable

Variant:
The exercise can also be performed standing on the cable pulley (see exercise collection).

1 dumbbell

Lying on your (left) side, bend your knees for more stability. The upper (right) arm to be trained is bent (approx. 90 degrees) so that the upper arm rests against the body and the forearm points forwards. Now raise the forearm vertically upwards while moving the upper arm as little as possible. Then slowly lower the weight back down to the starting position.

Starting position:
- Lying on your side, knees bent, head held comfortably (resting on the lower arm)
- Training arm bent, upper arm resting on the body, forearm pointing forwards

Finishing position:
- Forearm is raised as vertically as possible
- Upper arm remains in the starting position (or moves as little as necessary)
- Hips remain vertical and stable

Variant:
The exercise can also be performed standing on the cable pulley (see exercise collection).

1 dumbbell

Lying on your side (left), head resting on the lower (upper) arm, the upper arm stabilises the upper body (bent at stomach height), lower leg (left) slightly raised from the floor when stretched, upper leg bent on the floor (lower leg parallel to the stretched leg), raise and lower training leg (left).

Attention:
Do not lower the training leg completely.

Lighten:
Just hold the position (without raising and lowering the leg); raise the leg less.

Harden:
Add weight to the leg.

Variation:
Move the training leg forwards (instead of upwards) and backwards or perform circular movements.

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

Lying on your side (right), head resting on the lower (upper) arm, the upper arm stabilises the upper body (bent at stomach level), lower leg (right) stretched slightly off the floor, upper leg bent and resting on the floor (lower leg parallel to the stretched leg), raise and lower the training leg (right).

Attention:
Do not lower the training leg completely.

Lighten:
Just hold the position (without raising and lowering the leg); raise the leg less.

Harden:
Add weight to the leg.

Variation:
Move the training leg forwards (instead of upwards) and backwards or perform circular movements.

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

Standing upright with your shoulders shoulder-width apart, hold one end of the elasticated rubber band against your body at navel height with your arm bent. With the arm stretched out along the body, the other (left) hand holds the free end of the elastic band (the back of the hand points away from the body). From this position, raise the outstretched arm to shoulder height in front of the body (anteversion of the arm on one side). Then lower the arm back to the starting position.

Attention:
Straight back; the movement takes place exclusively in the arm (no support through movement of the upper body, which remains stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variation:
Exercise can also be performed sitting down.

1 mini-band