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)

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)

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)

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

Sideways position (right), exercise ball clamped between the outstretched legs, raise and lower legs (ball)

Attention:
Head, torso, hips and knees practically form a line, do not fully lower the lower leg.

Lighten:
Support legs slightly raised in place (without lifting and lowering the legs/ball); lift and lower legs/ball less.

Harden:
Additional weight on the legs.

1 exercise ball

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

Sideways position (left), exercise ball clamped between the outstretched legs, raise and lower legs (ball)

Attention:
Head, torso, hips and knees practically form a line, do not fully lower the lower leg.

Lighten:
Support legs slightly raised in place (without lifting and lowering the legs/ball); lift and lower legs/ball less.

Harden:
Additional weight on the legs.

1 exercise ball

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

Lie on your back with your arms at your sides on the floor (or with your arms bent behind your head and your hands gripping a fixed object to ensure more stability/hold). Raise outstretched, slightly bent legs together and push out vertically upwards (release buttocks from the floor). Then lower your buttocks and lower your legs back to the starting position.

Attention:
Do not lower your legs completely.

Lighten:
Lift and lower your legs only (without pushing them vertically upwards).

Harden:
Additional weight for the legs.

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 bent and also slightly raised behind the head (or stretched out in extension of the body), in a first phase raise the almost stretched legs, at the same time bring the arms outstretched in front of the chest (holding out), in a next step raise the upper body so that the stretched arms are moved towards the feet/shins. Reverse the sequence of movements to return to the starting position (lower your upper body and legs).

Attention:
Do not lower your arms and legs completely (constant tension), keep your head in a neutral position (no double chin).

Lighten:
Lower your arms and legs completely after each exercise; only raise and lower your legs.

Harden:
Additional weight.

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

Exerciser: Standing, support your upper body on the narrow side of the vaulting box, clasp your hands behind your head (elbows pointing downwards), raise your elbows horizontally and return to the starting position.
Partner: Stands on the opposite side of the vaulting box to the active participant, holds the elbows against the movement of the exerciser (presses down).

Attention:
Always listen to/respond to your partner (adjust pressure/intensity). Elbows are at shoulder height or slightly below.

Lighten:
Less resistance from the partner.

Harden:
More resistance from the partner.

1 swing box (3-4 elements incl. top section)

Stand upright on one leg (on the left leg), arms crossed behind the body, raise the heel (standing on the tip of the foot) and lower without fully setting down.

Attention:
Maintain an upright position (body tension), aim for a fixed point with your eyes for balance.

Lighten:
Support yourself on a wall or with a partner to keep your balance.

Harden:
Hold additional weight (on your shoulders/in front of your chest or in your hands).

1 weight vest/weight disc/barbell/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

Stand on one leg (left) behind a chair, the free leg can be placed with the instep of the foot on the calf of the supporting leg. Raise the heel of the free leg (left) to stand on the tip of the foot and lower it back to the starting position (if necessary without putting the heel down completely). To make it easier to keep your balance, hold on to the back of the chair with your hands.

Attention:
Maintain an upright position (body tension).

1 (office) chair

Stand upright on one leg (on the right leg), arms crossed behind the body, raise the heel (standing on the tip of the foot) and lower without fully setting down.

Attention:
Maintain an upright position (body tension), aim for a fixed point with your eyes for balance.

Lighten:
Support yourself on a wall or with a partner to keep your balance.

Harden:
Hold additional weight (on your shoulders/in front of your chest or in your hands).

1 weight vest/weight disc/barbell/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

Stand on one leg (right) behind a chair, the free leg can be placed with the instep of the foot on the calf of the supporting leg. Raise the heel of the free leg (right) to stand on the tip of the foot and lower it back to the starting position (if necessary without putting the heel down completely). To make it easier to keep your balance, hold on to the back of the chair with your hands.

Attention:
Maintain an upright position (body tension).

1 (office) chair

Stand upright with your feet shoulder-width apart, your arms on your hips or folded behind your body, raise and lower your heels without fully taking them off the floor.

Attention:
Maintain an upright position (body tension), aim for a fixed point with your eyes for balance.

Lighten:
Support yourself on a wall or with a partner to keep your balance.

Harden:
Hold additional weight (on your shoulders/in front of your chest or in your hands).

Variant:
Stand on a raised surface.

1 weight vest/weight disc/barbell/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

Stand upright shoulder-width apart behind a chair, raise your heels to stand on the tips of your feet and lower back to the starting position (if necessary, without putting your heels down completely). To make it easier to keep your balance, hold on to the back of the chair with your hands.

Attention:
Maintain an upright position (body tension).

1 (office) chair