IMG_0516IMG_0523PLANK schmal – Grundposition
Arm im Wechsel bis zum Ohr anheben 5 sec. halten




IMG_0516IMG_0522Plank schmal Unterarmstütz GrundpositionIMG_0521







PLANK schmal
„Up-Down- Plank“
Re tief-hoch dann
Li tief-hoch….




IMG_0513Handlauf StartpositionHandlauf Move 2 vorwärtsHandlauf Move 3 halten




Handlauf Move 2 vorwärtsHandlauf StartpositionIMG_0513




„Hand-Lauf“  vor und rück












Squat Position
Tiefe Hocke

Seitneigung links
Tiefe Hocke
Seitneigung rechts


IMG_0552IMG_0555IMG_0556Hüftbreite Hocke
Standwaage Level 1 Arme seitlich
Standwaage Level 2 Arme vorne








Seitstütz Becken unten - Grundposition Level 1Seitstütz Becken oben - Grundposition - Level 1Seitstütz Becken oben - Stern Level 1Seitstütz Becken oben - gestreckt Level 1Seitstütz Becken oben + Ellbogen-Knie Level 1

Unterarm-Seitstütz Level 1
Becken-Lift 20x
„Stern“ 10 sec

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. halten
Ellbogen-Knie-Crunch 20x




Plank schmal Unterarmstütz GrundpositionPlank schmal Unterarmstütz Bein hebenPlank breit Unterarmstütz li Bein kreuzt

Plank breit: Beine anheben und i.W. überkreuzen (Achtung: Rumpf stabilisieren!)







Liegestütz Level I + II


Vierfüßler Knie obenStandwaage Level 2 - Knie up


Brücke Level I: Knie anheben
Brücke Level II: Knie anheben – diagonal Arm und Bein strecken – 10sec. halten