Rollouts with gym rings

The mountain climber, also known as the running plank, is a versatile exercise that works the entire body, focusing on the arms, shoulders, quadriceps, and core. This exercise, which is especially suitable for beginners, is performed from the high plank or static push-up position by alternately bringing one knee to the chest and back, mimicking a running motion against the ground. Despite its apparent simplicity, the mountain climber engages the whole body and increases heart rate, making it an excellent addition to a morning workout, whether at home, in the gym, or even at the office.

Plank leg lifts combine the core stability of the classic plank with a dynamic leg lift, which engages not only the abs and back muscles but also the glutes and leg muscles more intensively. By alternating leg lifts, balance is challenged, and the core is activated more deeply. Compared to the forearm plank, this variation involves the lower body more, making the exercise more challenging and versatile.

In the hollow body hold, you lie on your back and tense the entire body while pressing the lower back firmly into the floor. This static exercise primarily targets the abdominal muscles and is especially popular in gymnastics and calisthenics to improve core strength.

A similar exercise is the forearm plank, where the abdominal and core muscles are also strengthened through static holding work.