Side support on the (right) forearm and vertically extended upper arm, hold the dumbbell in your free hand, look towards the weight, bring the dumbbell under your body and back to the starting position, accompany the movement with your head (look down from above).

Attention:
Pelvis remains stable; rotation of the upper body in lateral forearm support.

Lighten:
Knees on the floor.

Harden:
Instable support (possible for both the supporting arm and the legs).

1 dumbbell

1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Side support on the (right) forearm and vertically extended upper arm, feet on the balance board, look towards the free arm, bring the playing arm under the body and back to the starting position, accompany the movement with your head (look from top to bottom).

Attention:
Pelvis remains stable; keep the shoulder of the supporting arm above the elbow.

Lighten:
Without an unstable base.

Heavier:
Instable base also for the supporting arm; hold additional weight in the free hand.

1 balance board

1 ball/1-2 balance cushions/1 balance board ►Make the exercise more difficult (unstable surface)
1 dumbbell ►Make the exercise more difficult (additional weight)

Lateral support with outstretched (left) arm, upper arm also outstretched (held vertically upwards), gaze directed upwards, bring upper arm under the body and back to the starting position, accompany the movement with the head (gaze directed downwards from above).

Attention:
Pelvis remains stable.

Lighten:
Knees on the floor.

Heavier:
Additional weight (for the free arm); unstable base (possible for both the supporting arm and the legs).

1 weight cuff/dumbbell ►making the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ►making the exercise more difficult (unstable surface)

Lateral support with the (left) arm extended, upper arm holding the dumbbell also extended (vertically upwards in a high hold), gaze directed upwards, bring the upper arm under the body and back to the starting position, accompany the movement with the head (gaze directed downwards from above).

Attention:
Pelvis remains stable.

Lighten:
Knees on the floor; no weight for the free arm.

Heavier:
More weight; unstable base (possible for both the supporting arm and the legs).

1 dumbbell

1 ball/1-2 balance cushions/1 balance board ►Make the exercise more difficult (unstable surface)

Lateral support with the (right) arm stretched out, upper arm also stretched out (vertically upwards in a high position), gaze directed upwards, bring the upper arm under the body and back to the starting position, accompany the movement with the head (gaze directed downwards from above).

Attention:
Pelvis remains stable.

Lighten:
Knees on the floor.

Heavier:
Additional weight (for the free arm); unstable base (possible for both the supporting arm and the legs).

1 weight cuff/dumbbell ►making the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ►making the exercise more difficult (unstable surface)

Side plank with the (right) arm extended, upper arm holding the dumbbell also extended (vertically upwards in a high position), look upwards, bring the upper arm under the body and back to the starting position, accompany the movement with your head (look down from above).

Attention:
Pelvis remains stable.

Lighten:
Knees on the floor; no weight for the free arm.

Heavier:
More weight; unstable base (possible for both the supporting arm and the legs).

1 dumbbell

1 ball/1-2 balance cushions/1 balance board ►Make the exercise more difficult (unstable surface)

Attach the elastic band to the wall bars (or e.g. a tree) at head height, sit upright on a long bench/swinging box top/chair at a 90 degree angle to the wall bars (to the tree), keep your legs shoulder-width apart, grasp the elastic band at shoulder height with both hands, move your upper body to the far (right) knee/thigh and return to the starting position, keeping your arms stable.

Caution:
Work from the torso and not with the arms.

Easier:
Choose an elastic band with less resistance.

Harder:
Choose an elastic band with greater resistance.

1 elasticated rubber band
1 wall bars/tree
1 long bench/1-2 swing box elements (incl. top section)/chair

Attach the elastic band to the wall bars (or e.g. a tree) at head height, sit upright on a long bench/swinging box top/chair at a 90 degree angle to the wall bars (to the tree), keep your legs shoulder-width apart, grasp the elastic band at shoulder height with both hands, move your upper body to the far (left) knee/thigh and return to the starting position, keeping your arms stable.

Caution:
Work from the torso and not with the arms.

Lighten:
Choose an elastic band with less resistance.

Heavier:
Choose an elastic band with greater resistance.

1 elasticated rubber band
1 wall bars/tree
1 long bench/1-2 swing box elements (incl. top section)/chair

Sitting upright on a chair, cross your arms behind your head or place your hands on either side of your ear (elbows pointing to the side). Alternately lift one leg off the floor and move the elbow crosswise to the knee (bring it together approximately at the level of the navel). Raise the upper body to the starting position and lower the leg again. Switch sides after each exercise.

1 (office) chair

Sit on the floor, upper body leaning slightly backwards, legs bent and slightly raised, arms outstretched horizontally with the pistol in your hands and alternately bring the weapon sideways to the floor by rotating your upper body.

Caution:
Keep only the buttocks in contact with the floor, keep the upper body straight.

Lighten the load:
Lower the legs to the floor; hold the position only (without moving the upper body).

1 pistol (neutralised)

Sit on the floor, upper body leaning slightly backwards, legs bent and slightly raised, bent arms moving from one side to the other (touch the floor with your hands at buttock height), the upper body accompanies the movement.

Caution:
Only touch the floor with your buttocks, keep your upper body straight.

Lighten:
Place your legs on the floor; only hold the position (without moving your arms).

Lighten:
Hold additional weight in your hands.

Variation:
Legs bent on the floor, upper body slightly back, arms stretched out in front of you and move from one side to the other, upper body follows the movement.

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

Sit on the floor, upper body leaning slightly backwards, legs bent and slightly raised, holding an object (e.g. helmet or ball) in your hands and moving from one side to the other (optionally touching the floor with the object at buttock height), the upper body accompanies the movement.

Caution:
Only touch the floor with your buttocks, keep your upper body straight.

Lighten:
Do not hold any additional weight in your hands; put your legs on the floor; only hold the position (without moving your arms).

Lighten:
Additional weight (e.g. place stones in your helmet or hold a rucksack).

1 helmet/(basket, medicine) ball

1 combat rucksack/tyre (PUCH)/3-4 stones ►Make the exercise more difficult (additional weight)

Sit on the floor, upper body leaning slightly backwards, legs bent and slightly raised, arms holding the (gym/medicine) ball in front of the body, arms (ball) moving from side to side, upper body accompanying the movement.

Attention:
Only keep your buttocks in contact with the floor, keep your upper body straight.

Lighten:
Place your legs on the floor; only hold the position (without moving your arms).

Lighten:
Additional weight on the arms/legs.

1 exercise ball, medicine ball, ball

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

Sit on the floor, upper body leaning slightly backwards, legs bent and slightly raised, arms with assault rifle in hands stretched out horizontally (barrel pointing to the side or upwards) and by rotating the upper body bring the rifle alternately sideways to the floor.

Caution:
Contact the floor only with the buttocks, keep the upper body straight.

Easier:
Place your legs on the ground; only hold the position (without moving your upper body).

Variant:
Place your feet on the ground; hold the assault rifle with both hands on the hand guard so that the barrel is pointing upwards.

1 assault rifle (neutralised)

Sit on the floor, upper body leaning slightly backwards, legs bent and slightly raised, holding a medicine ball in your hands, which is alternately thrown to the floor on the left or right side at buttock height. The medicine ball is thrown in a large arc to the other side of the body.

Caution:
Only keep the buttocks in contact with the floor, keep the upper body straight.

Lighten:
Place your legs on the floor; do not hold any additional weight in your hands and only move your arms from side to side.

Heavier:
Add weight.

1 medicine ball

Sit on the floor, upper body leaning slightly backwards, legs bent and slightly raised, hold the medicine ball at the side of your body, throw the ball with both hands against the inclined mini-trampoline, catch the ball in front of your body and bring it to the other side. Then perform the exercise on the opposite side. The upper body always accompanies the movement (looking towards the ball).

Caution:
Only keep your buttocks in contact with the floor, keep your upper body straight.

Lighten the load:
Place your legs on the floor.

Lighten the load:
Add weight.

1 mini trampoline
1 medicine ball

Sit on the floor, upper body leaning slightly backwards, legs bent and slightly raised, 2-3 small weight discs (possibly of different weights) are placed next to the buttocks. Rotate the upper body to grasp a weight disc and place it on the other side of the buttocks (the head/gaze accompanies the movement). Then grab the next disc and move it to the other side. As soon as all the weight discs are stacked on top of each other again, the weights are transported back to the starting position.

Caution:
Only keep your buttocks in contact with the floor, keep your upper body straight.

Lighten:
Place your legs on the floor; only rotate your upper body from one side to the other without grabbing weights.

Lighten:
Heavier weight discs.

2-3 weight discs

Sit on the floor, upper body leaning slightly backwards, legs bent and slightly raised, grasp the weight (dumbbell, kettlebell or weight disc) with bent arms at stomach height, rotate the upper body to move the weight from one side of the body to the other (arm position - approx. 90 degree angle at the elbow joint - remains stable during the exercise).

Attention:
Keep your buttocks in contact with the floor, keep your back straight; always keep your head/gaze straight ahead.

Lighten:
Place your legs on the floor; less or no weight.

Heavier:
More weight.

1 weight disc/dumbbell/kettlebell

Sit on the floor, upper body tilted slightly backwards, legs slightly tucked in and heels up, feet in the loops, hold the gymnastics stick on your shoulders behind your head (back of hands pointing backwards), alternately move/rotate your upper body from one side to the other (head follows the movement).

Caution:
Keep your back straight (do not bend forwards).

Easier:
Choose less strong elastic bands; roll up the elastic bands less.

Harder:
Choose stronger elastic bands; roll up the elastic bands more.

1 gymnastic bar with elasticated straps

Sit on the floor, legs stretched out and pointing forwards diagonally upwards (V-position), upper body leaning slightly backwards, arms in front (pointing towards the knees). Rotate your upper body to move your arms from one side to the other (upper body accompanies the movement).

Caution:
Only keep your buttocks in contact with the floor, keep your upper body straight.

Lighten:
Place your legs on the floor; only hold the position (without moving your arms).

Lighten:
Hold additional weight in your hands.

Variant:
Legs bent on the floor or held high.

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

A distinction is made between the left-handed and right-handed stance. Right-handers take the left stance (left foot in front), while left-handers take the right stance (right foot in front). The left-hand stance: The left foot is placed one step forwards from a parallel stance approximately shoulder-width apart so that the right hand is behind. The right hand corresponds to the striking hand, the left hand to the leading hand. The distance between the two feet is approximately one shoulder width, with the feet on a diagonal to each other. The front foot stands on the whole sole, the heel of the back foot is raised. Both feet point forwards and the weight is evenly distributed over both legs. The front shoulder is turned slightly inwards. The whole body is slightly crouched, the knees are slightly bent and soft. The striking hand is placed in front of the chin and rests against the body. The lead hand is in front at eye level. The fists point outwards with the back. The arms are in front of the body and the elbows point downwards so that the arms cover the body. Alternately or in a free rhythm, the punching or leading hand is moved forwards in an arc (semi-circle). At the end of the movement (of the punch), the elbow is at shoulder height and the thumb of the fist points at eye level to the face, the forearm is parallel to the floor (sideways hook). The upper body accompanies the (punching) movement.

Attention:
Always keep your arms up (chin or eye level).

Easier:
Smaller movements/lower intensity of the punching movement (less rotation).

Make it harder:
Hold additional weight on the arms or in the hands.

Variation:
Vary the hook punches by also hitting at liver level (instead of just at shoulder level).

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

Stand shoulder-width apart, hold the pole on your shoulders behind your head, your feet are in the loops, your knees are slightly bent and your upper body is tilted forwards with a straight back, alternately move/rotate your upper body from one side to the other (head follows the movement).

Caution:
Keep your back straight (do not bend forwards).

Lighten:
Select less strong elasticated straps; roll up the elasticated straps less.

Heavier:
Select stronger elasticated straps; roll up the elasticated straps more.

1 gymnastic bar with elasticated straps

Attach the elastic band to the wall bars (or a parallel bar/tree, for example) at stomach height, stand shoulder-width apart (90 degree angle) to the side of the wall bars (parallel bar/tree), arms stretched out towards the wall bars (parallel bar/tree), grasp the elastic band with both hands, move the stretched arms at shoulder height to the other (right) side of the body and back to the starting position, keeping the hands closed and the movement taking place exclusively in the upper body.

Attention:
The arms are guided to the other side by the torso rotation (the arms remain stable).

Lighten:
Select an elastic band with less resistance.

Heavier:
Select an elastic band with greater resistance.

1 elasticated rubber band
1 wall bars/bars/tree

Rubber band at stomach/hip or shin height attached to the wall bars/ parallel bars (or e.g. to a tree) attached to the wall bars/bars (or a tree, for example), stand hip-width apart on a balance cushion at the side (90 degree angle) to the wall bars/tree, arms stretched out towards the wall bars/tree, grasp the elastic band with both hands, move the stretched arms diagonally upwards to shoulder height to the other (right) side of the body and back to the starting position, keeping the hands closed and the movement taking place exclusively in the upper body.

Attention:
The arms are guided to the other side by the torso rotation (the arms remain stable).

Easier:
Select a rubber band with less resistance; stand on the floor instead of on the balance cushions.

Harder:
Select a rubber band with greater resistance.

1 elasticated rubber band
1 wall bars/bars/tree
2 balance cushions

Set the cable pulley at shoulder height, stand slightly more than shoulder-width apart to the side (90 degree angle) of the cable pulley (left leg closer to the device), grasp the cable pulley with both hands approximately shoulder-width apart at chest height with arms almost stretched out or hold a handle with both hands, rotate the upper body to the side (look to the side - away from the cable pulley), keeping the position of the upper body/arms stable. Then return the upper body to the starting position in a controlled manner.

Starting position:
- Stand upright at the side of the machine, legs slightly wider than shoulder width.
- Grasp the cable pulley with both hands at chest height in front of the body (arms shoulder width, almost stretched) or hold a handle with both hands.

Final position:
- Upper body rotated to the side (looking away from the cable pulley).
- Basic position of the arms/legs unchanged.

Caution:
The arms are guided to the other side by the torso rotation (the arms remain stable).

1 weight tower/machine ►cable pulley (centre)