Lie on your back, arms and legs stretched out in line with your body and slightly raised. Raise your arms and legs at the same time, bend your legs (lower legs parallel to the floor) and clasp your knees/shins with your hands (form a "package"; knees at chest height and shoulders raised from the floor).

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

Lighten:
Lower your arms and legs completely after each exercise (pause).

Harden:
Additional weight (for the arms and/or legs).

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

Lie on your back, legs and arms stretched out in extension of the body slightly raised from the floor, tense your stomach and raise your shoulder blades, raise and lower your arms and legs slightly.

Attention:
Do not lower your shoulders and feet.

Lighten:
Just hold the position (without raising and lowering the arms and legs); fully lower the extremities after each exercise.

Harden:
Additional weight (on the arms and legs, held in the hands).

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

Back position, legs and arms stretched out in extension of the body slightly raised from the ground, hold assault rifle by the hand guard and butt parallel to the ground (barrel/piston pointing to the side), tense abdomen and raise shoulder blades, raise and lower arms and legs slightly.

Attention:
Do not lower shoulders and feet.

Lighten:
Hold position only (without raising and lowering arms and legs).

1 assault rifle (neutralised)

Lateral position (right), legs and pistol held in both hands with outstretched arms slightly raised from the floor as an extension of the body, arms and legs raised simultaneously without losing the lateral position.

Attention:
Head, torso, hips and knees practically form a line, do not lower your arms and legs between repetitions and trigger the movement from the lateral torso muscles.

Lighten:
Just hold the position; lower your legs/arms in between.

1 pistol (neutralised)

Lateral position (right), arms and legs stretched out and slightly raised from the floor, arms and legs raised simultaneously without losing the lateral position.

Attention:
Head, torso, hips and knees practically form a line, do not lower arms and legs between repetitions and trigger the movement from the lateral torso muscles.

Lighten:
Just hold the position; lower your legs/arms between repetitions.

Harden:
Add weight to the arms and/or legs.

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

Lateral position (left), legs and pistol held in both hands with outstretched arms slightly raised from the floor as an extension of the body, arms and legs raised simultaneously without losing the lateral position.

Attention:
Head, torso, hips and knees practically form a line, do not lower your arms and legs between repetitions and trigger the movement from the lateral torso muscles.

Lighten:
Just hold the position; lower your legs/arms in between.

1 pistol (neutralised)

Lateral position (left), arms and legs stretched out and slightly raised from the floor, raise arms and legs simultaneously without losing the lateral position.

Attention:
Head, torso, hips and knees practically form a line, do not lower arms and legs between repetitions and trigger the movement from the lateral torso muscles.

Lighten:
Just hold the position; lower your legs/arms between repetitions.

Harden:
Add weight to the arms and/or legs.

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

Hold on to the horizontal bar (overhand grip) in a hanging position (full body extension, arms overhead in a high position). Send a movement impulse from the torso to initiate a tilting movement in the hips (legs together, dynamic change from the hollow and arch positions). The tilting movement causes the legs to swing towards the horizontal bar so that the tips of the toes touch the bar (jackknife - arms behind the bar). Then lower your legs back to the starting position (find the rhythm so that the individual repetitions can be performed smoothly one after the other).

Attention:
Movement impulse comes from the hips; do not tense your shoulders.

Lighten:
Shorten the range of motion (lift legs only 90 degrees); only lift toes as high as possible; full range of motion but alternating with one leg.

Harden:
Additional weight; directly from the hanging position (strict and without tilting movement).

1 horizontal bar

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

When seated, use your arms to support your upper body, which is tilted slightly backwards, and move your outstretched, slightly raised legs up and down in constant alternation.

Attention:
Do not put your legs down.

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

Harden:
Add weight to the legs.

Variant I:
Cross or open the legs and bring them back together.
Variant II:
Make circular movements (in both directions) with the legs.

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

While sitting with your upper body upright and legs straight, alternately raise and lower one leg.

Lighten:
Bend your legs.

Harden:
Additional weight for the legs.

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

Prone position (upper body flat on the floor), arms bent (elbows approx. 90° degrees at head height or slightly below), clamp the exercise ball between your legs, raise your straight legs (ball) and lower them back to the starting position.

Attention:
Do not lower your legs completely.

Lighten:
Just hold the position with your legs raised (no lifting and lowering of the legs/ball), lift the legs/ball less.

Harden:
Additional weight on the legs.

1 exercise ball

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

Prone position, arms bent beside the body (or stretched out in front of you) with contact with the floor, raise and lower slightly bent (or stretched) legs.

Attention:
Do not lower legs completely.

Lighten:
Bend your legs more (heels closer to your buttocks); only hold the position with your legs raised.

Harden:
Legs stretched out; additional weight on/between the legs.

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

Prone position, arms bent beside the body with contact with the floor and head resting on the hands (or arms stretched out in front), both legs bent (right angle in the knee joint, soles of the feet pointing vertically upwards), actively push the legs/soles of the feet upwards, hold the position briefly and lower the legs back to the starting position.

Harden:
Additional weight on/between the legs.

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

Stomach position on the vaulting box, hips at the end of the box, hands grasping the top of the vaulting box, legs hanging towards the floor. Raise/extend your legs in extension of your body (movement in the hip joint) and lower them back to the starting position.

Attention:
Keep your legs as straight as possible.

Lighten:
Lift your legs less.

Harden:
Additional weight for the legs.

1 vaulting box

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

Hanging on the wall bars (back facing the wall bars), body stretched out, outstretched legs raised and lowered.

Attention:
Keep legs as stretched out as possible; back always remains on the wall bars, movement as controlled as possible (without momentum).

Lighten:
Lift your legs less; bend your legs.

Harden:
Additional weight for the legs.

Variation:
Cross over a painting stick with your legs alternately from one side and the other.

1 wall bars

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

1 colouring stick ► Variation of the exercise

Lie on your back, arms stretched out and held high, legs also stretched out and slightly raised, tense your stomach and raise your shoulder blades (lift your upper body slightly), raise and lower your legs.

Attention:
Do not lower your shoulders, no hollow back (pull your belly button towards your spine).

Lighten:
Just hold the position (without raising and lowering your legs).

Harden:
Additional weight on the legs (and arms).

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

Back position, arms stretched out in a high position, hold the pistol with both hands, legs also stretched out and slightly raised, tense your stomach and raise your shoulder blades (raise your upper body slightly), raise and lower your legs.

Attention:
Do not lower your shoulders, no hollow back (pull your belly button towards your spine).

Lighten:
Just hold the position (without raising and lowering your legs).

1 pistol (neutralised)

Back position, legs and arms stretched out in high hold, hold assault rifle by handguard and butt parallel to the ground (barrel/piston pointing to the side), raise and lower legs.

Attention:
Do not lower shoulders and legs.

Lighten:
Hold position only (without raising and lowering legs); lower legs less; bend legs; bring arms towards forehand.

1 assault rifle (neutralised)

Lie on your back, legs stretched and slightly raised, arms at your sides on the floor, hands on the soft mat (stability), raise and lower your legs.

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

Lighten:
Lift your legs a little more and lower them less; just hold the position.

Harden:
Additional weight for the legs.

Variant I:
Lift and lower your legs alternately.
Variant II:
Bend your legs together (straight or turn to the side) and stretch.

1 soft mat (small)

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

Lie on your back on the vaulting box with your buttocks at the end of the box, hands grasping the other end of the box, legs stretched out in a high position, raise and lower your legs.

Attention:
Keep your legs as stretched as possible, keep your back in constant contact with the top of the vaulting box (no hollow back, consciously tense your stomach).

Lighten:
Lower your legs less.

Harden:
Additional weight for the legs.

1 vaulting box

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

Lie on your back with your arms crossed behind your head. Raise and lower your outstretched, slightly raised legs together or move them up and down in opposite directions.

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 stretched out and slightly raised off the floor).

Harden:
Additional weight for the legs (or arms held high if necessary).

Variant I:
Move your legs from the left to the right side.
Variant II:
Execute circular movements (integrate changes of direction).
Variant III:
Open your legs and bring them together again.
Variant IV:
Cross your legs alternately (open and close).

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 at your sides on the floor (or place your hands under your buttocks / or clasp your hands behind your head), raise and lower your legs.

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:
Lift your legs slightly more and lower them less; bend your legs; just hold the position.

Harden:
Additional weight for the legs.

Variant I:
Lift and lower your legs alternately.
Variant II:
Bend your legs together (straight or turn to the side) and stretch.

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

Lie on your back, legs stretched out in extension of your body and slightly raised from the floor, a dumbbell is clamped between your feet, hold on to a fixed object behind your head with your hands, arms bent (about 90 degrees at the elbow joint - upper arms pointing horizontally to the side at shoulder height, forearms pointing upwards), raise and lower your legs.

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

Lighten:
Lift your legs slightly more in the starting position and lower them less during the exercise; bend your legs; less or no additional weight.

Harden:
More weight.

1 dumbbell

Lie on your back with your arms flat on the floor at your sides (or place your hands under your buttocks / or clasp your hands behind your head), move your outstretched, slightly raised legs up and down 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:
Cross or open your legs 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 flat on the floor at your sides (or place your hands under your buttocks/or clasp your hands behind your head), stretch an elasticated band between your legs (place the band around your ankles) and move your slightly raised legs up and down (hip flexion/extension).

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