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)

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)

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)

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)