The 5 best exercises for your abs
Photo by Christopher Campbell on Unsplash
When you dream of getting your abs toned, you don't necessarily have to rush to the gym ― it's easy to do at home, too. Abdominal muscle training without equipment ― that's how it works.
Strong abdominal muscles have a lot of advantages besides their visual effect: they stabilize and relieve your spine, prevent back pain and protect your internal organs. Overall, a trained core together with a strong back provides more balance and stability, from which you benefit in all sports.
To be effective, three muscle groups must be used: the straight, lateral, and posterior abdominal muscles. They enclose the abdominal and pelvic cavities and connect the chest to the pelvis.
Everyone has a six-pack
Unfortunately, workouts alone are not enough to make the abdominal muscles visible. Your six-pack is created in the kitchen!
This is not simply a statement without reason. If you want to achieve visible success, you need to eat a healthy, balanced diet and reduce body fat, and of course, keep at it.
Exercising about three times a week is ideal. At the same time, continuously increase the level of intensity. For example, increase from 3 x 15 to 8 x 10 repetitions - and shorten the rest periods between sets.
If you want to achieve visible success, you need to eat a healthy, balanced diet and reduce your body fat percentage, and of course, keep at it.
The Plank: for all the abdominal muscle groups
This ideal full-body exercise works for all abdominal muscle groups simultaneously. Lie on your stomach and position your palms below your shoulders, place your feet shoulder-width apart and get into the high push-up position. With your body forming a straight line, pull in your belly button and tighten your abdominals. Hold in this position.
Beginner 30 seconds, advanced 60 seconds minimum.
The Side Plank: lateral and posterior abdominal muscles
The variation of the plank is done in the side position with your elbow under your shoulder and your forearm resting on the ground. Place your feet one on top of the other, extend your legs and lift your hips to form a straight line.
Beginners hold each side for 30 seconds, advanced for 60 seconds.
The Russian Twist: Lateral abdominal muscles
Here you sit and lift your legs slightly bent off the floor. Now slowly twist the upper body alternately to the right and to the left. Hands clasp each other in front of the body. You can also hold a ball instead. Perform slowly and with control.
Beginners start with 3x 15 repetitions (short rest in between).
The Leg Lift: lower, straight abdominals
While lying on your back, slide your hands under your butt. Now lift the legs stretched so that the heels point towards the ceiling, lower them again without resting them on the floor, and repeat. During the exercise, your lower back is kept firmly pressed into the floor.
Beginners start with 3x 15 repetitions (short rest in between).
The Crunch: for the straight abdominal muscles
While lying on your back, place your feet hip-width apart. With your fingers, grab your temples and lift your shoulder blades off the floor. Proceed in a controlled manner, keeping the neck relaxed. Hold briefly at the top and slowly return.
Beginners start with 3x 15 repetitions (short rest in between).
