EXERCISES
An effective abdominal workout combines exercises that target the upper, lower, and obliques. It's important to train all parts of the abdominal muscles to build a strong, stable core, which is both functionally and aesthetically beneficial.
Crunches
Target: Upper abdomen
Execution:
Lie on your back, place your feet up and place your hands behind your head or cross them on your chest.
Lift your upper body and bring your shoulder blades towards your hips without putting any strain on your neck.
Plank
Target: Entire abdominal muscles, especially the transverse abdominal muscle (deeper muscles).
Execution:
Get into the forearm plank position, keeping your body in a straight line from head to toe.
Tighten your stomach and hold the position for a certain amount of time (e.g. 30–60 seconds).
Leg raises
Target: Lower abdomen.
Execution:
Lie on your back and stretch out your legs.
Lift both legs in a controlled manner until they are perpendicular to the floor and slowly lower them again without letting them touch the floor.
Exercises such as Russian Twists can optionally be made more difficult with dumbbells
Russian Twists
Target: Oblique abdominal muscles.
Execution:
Sit on the floor with your knees bent and lean your upper body back slightly.
Rotate your upper body left and right while holding your hands together in front of your chest (optionally with weight).
Bicycle Crunches
Target: Upper abdomen and obliques.
Execution:
Lie on your back with your hands behind your head.
Alternately bring your left knee to your right elbow and vice versa while rotating your upper body in the corresponding direction.
Mountain Climbers
Target: Entire abdominal muscles, especially the transverse abdominal muscle .
Execution:
Get into the push-up position and alternately pull each knee toward your chest.
Keep your upper body stable to tighten your stomach
On devices
Abdominal machines specifically isolate the abdominal muscles, particularly the upper abs , lower abs , or obliques . This allows you to focus on a specific muscle group and make your abdominal workout more intense and effective.
EXERCISES
On machines
Crunch machine
Target: Upper abdomen.
Execution:
Sit at the crunch machine and adjust the handles or pads to the appropriate height.
Perform controlled crunch movements and focus on contracting the upper abdominal muscles.
Oblique rotation on the cable pulley
Target: Oblique abdominal muscles.
Execution:
Place the cable pulley at shoulder height and grasp the handle with both hands.
Rotate your upper body to pull the cable to the side and bring the handle to the opposite hip area.
Leg raise machine
Target: Lower abdomen
Execution:
Sit on the leg raise machine, raise your legs in a controlled manner, and lower them again without putting them down completely
So why abdominal training?
Conclusion: Targeted abdominal muscle training not only strengthens the core, but also improves posture, promotes stability, and protects the spine. Strong abdominal muscles are crucial for better performance in many sports and assist with everyday movements. Furthermore, a defined stomach contributes to an aesthetically pleasing, balanced body shape.