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)

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)