Straight arm plank (in the plank position with outstretched arms, additional activation of the stomach and glutes would keep the body in the same plane)
Stars plank (we position ourselves in a side plank, resting on the palm of one hand and on the edge of the foot of one leg, extend the other arm in the same plane and lift the other leg from the opposite leg)
Wall sit ( We stand with our backs against the wall and lower ourselves so that our backs are pressed against the wall, our knees are bent at a right angle and our feet are placed flat on the floor.)
Glute bridge (We lie on our backs, bend our knees and place our feet on the floor, put our hands next to the body, lift the pelvis up, using the muscles of the buttocks, so that the body forms a straight line from the knees to the shoulders and thus keep)
Split lunges hold (We stand straight and then take a step forward with one leg, bending the knee until both knees form a right angle of 90 degrees, the other leg remains behind, with the foot resting on the toes, we hold this position, with the weight evenly distributed between both legs)
Calf hold (Stand up straight with your feet shoulder-width apart, rise up on your toes, using your calf muscles, hold this position as long as you can.)
Sumo squat hold (With the feet placed wider than the width of the shoulders and turned slightly outward, we lower ourselves into a squat, bending the knees until we form a right angle of 90 degrees. We make sure that the knees go in the direction of the toes, we stay in this position, with the weight evenly distributed between both legs)
Direkt 1kg (we stand in the boxing guard with 1kg dumbbells in our hands, we alternately extend our arms as fast as we can)
Push up hold down position (we are in a push-up position, with our knees resting on the floor, we lower ourselves eccentrically towards the floor, we stop somewhere halfway through the movement and stand for as long as we can)
Reverse plank (lean on your palms and heels, position your body so that it looks up and all your joints are in the same plane from ankle to shoulder, keep the position as long as possible)
Hollow body hold (we lie on our backs with outstretched legs and arms above our head, then we lift our hands from the floor up to our shoulders and lift our legs, thus engaging only the abdominal muscles)
Hydraulic plank (we are in the position for the male push-up, then we go down to the forearm of one hand and then the other, in the same order we return to the starting position. Work in the same order on both sides so that the muscles are equally engaged on both sides, also include the trunk muscles for better stabilization)
