5 effective exercises for a flat stomach

With this abdominal muscle training you train your body center optimally. The five exercises are particularly effective and ensure a toned abdomen.

The bad news beforehand: It is not possible to lose weight specifically only on the abdomen and neglect all other body parts. To burn fat, you need to do a holistic workout that targets all muscles, and you should also integrate endurance sports into your training plan. With a little discipline, however, you can significantly reduce belly fat and work on your six-pack. For a sustainable muscle build-up, you should complete the abdominal muscle training three to four times a week.

Crunches for strong abs
  • The crunch, also called abdominal press, is one of the most popular abdominal exercises and is very effective for strengthening your straight abdominal muscles.
  •  In the starting position, lie on your back, put your legs up and cross your arms behind your head.
  •  Then tighten your abdominal muscles and lift your upper body. 
  • In contrast to the sit-up, only the upper back and shoulders come off the floor, the lower back remains on the mat. 

  • Then roll back down, but only so far that your shoulders do not touch the floor again, so that your abdominals remain tense. 
  • Make sure that you don't work with momentum, but that the strength comes from your abdomen.
  •  Repeat these abdominal exercises 15 times.

Ab workout: Plank for a firm abdomen 
  • For the plank or forearm support, lie on your stomach, place the tops of your feet and support yourself on your forearms. 
  • Your back should be straight and in line with your legs and butt. 
  • Try to hold the position for 20 seconds and then take a break. 
  • You should repeat the exercise ten times and slowly increase the intensity with each abdominal workout. 
  • A variation of this exercise is the Side Plank, which targets the oblique abdominal muscles. To do this, turn onto your right side and cross your legs so that only your right foot touches the floor. 
  • Then support yourself with your right forearm and grab your waist with your left hand. Again, try to hold the position for 20 seconds.

Leg lift for the straight abdominal muscles
  • The leg lift is one of the abdominal exercises that train the straight abdominal muscles. To do this, lie on your back, stretch your legs straight out and place your arms next to your body with your palms facing down.
  •  Then raise your legs vertically. Make sure they are slightly bent and your back is still touching the floor. 
  • Then lower your legs without putting them down completely and raise them again.
  •  To get the most out of your ab workout, you should repeat the exercise 15 to 20 times.

Mountain climber for abs, shoulders and legs
  • The Mountain Climber is not only perfect for your ab workout, but also addresses your shoulder and leg muscles.
  •  Lean on your arms shoulder-width apart and place your hands directly under your shoulders. 
  • Now stand on the tips of your feet so that your back is straight and pull your knees alternately towards your chest.
  •  The back leg remains extended, the movement comes from the hips and legs. 
  • This workout mainly trains the straight abdominal muscles. 

Scissor Kicks for the lower abs
  • With the Scissor Kicks you can train your lower abdominal muscle. 
  • Lie on your back and stretch your legs slightly bent in the air. 
  • Your arms are straight beside your body. 


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