Table of Contents
Abdominal Muscle Test
Let’s be honest! These three exercises will show you how your different abdominal muscles and tone are doing
How strong are your abdominal muscles?
Lie on your back with your feet up and your arms stretched out along your body. Now slowly roll your upper body up until your fingertips have moved about 10 centimeters towards your feet. How often can you do this?
RESULT: I can do without a break…
… up to 20 repetitions (basic)
… at least 20 repetitions (power)
How’s your obliques?
Lie on your back with your feet up, hands behind your head, elbows outward. Cross left leg over right knee. Slowly roll your upper body up diagonally and touch your left knee with your right elbow. Repeat without laying down and pausing. change of sides.
RESULT: I can manage on both sides together…
… up to 30 times (basic)
… at least 30 times (power)
How much resilience do you have?
In the supine position, place a pillow under the lumbar region. Stretch your legs up, pull your toes up. Tighten your stomach and back and slowly lower your legs. How long can you hold the tension?
RESULT: The trunk becomes unstable when the feet…
… are hovering about 50 cm off the ground (Basic)
… hovering less than 50 cm off the ground (Power)
EVALUATION:
Have you reached the basic level 2 or 3 times? Not bad. With the three exercises in our basic program, you could quickly improve your abdominal muscles without overexerting yourself.
You have reached the power level 2 or 3 times? Great, you can be proud of your abdominal muscles. Now try our three more challenging power exercises
abdominal workout
FOR BEGINNERS: the basic program The test shows that your abdominal muscles are weak? This trio makes them strong. Train every other day for four weeks. Repeat the test to check success
1 Refined Crunch
Lift bent legs. Lower legs parallel to the floor, tip toes up. Hands behind your head, elbows out. Extend left leg up. Slowly roll your upper body up. Lean your left leg slightly outwards and return to the vertical as you roll over. 10 times without putting your head down. change of sides. 3 sentences
2
Stand on all fours, hands under shoulders, knees under hips. Tighten your back and abdominal muscles, pull your navel in and shift your weight to your hands. Knees lift – slowly push your butt up, on tiptoe. Lower your knees back down to just above the floor, but do not put them down. 10 times, 3 sets
3 Let’s twist
Spread legs, bend knees slightly. Hands behind your head, elbows pointing outwards. Pull your shoulders back and down and your belly button in. Slightly push the pubic bone forward. Slowly turn your upper body to the right. Right elbow pulls back, pelvis remains stable. Back. 15 times, change sides. 3 passes
FOR EXPERTS: the power program Your stomach is in good shape! Now comes the finishing touches – with three exercises for the deep muscles, which also shape the waist. 4 to 5 times a week
1 Do the scissors
stretch your legs up. Put your hands on your knees, pull your navel in and come up a little with your upper body. Push your hands up your shins. Pull your left leg towards your body, your hands move higher. Lower your right leg at the same time (do not put it down), then change sides. 8 times, 3 sets
2 The twist for more power While sitting, bend your knees and put your feet up. Grab your hands behind your knees and lean your upper body straight back. Tighten your abdominal muscles, release your hands, bend your arms at chest level. palms to body. Slowly twist your upper body to the right. Hold briefly, back and to the left. 8 times, 3 sets
3 Increases tension
While standing on your knees, draw your navel towards your spine, stretch both arms forward at shoulder height. Now gently lean your body back straight, from your knees to your head. Turn slightly to the right. Touch your heels with your right hand, but do not support them. Stretch your left arm up. Return to the starting position and rotate to the left in the same way.
EXTRA FOR EVERYONE: fit in the back. Always combine your abdominal workout with two to three exercises for the back. This straightens you up, your stomach seems to be “pressed away”
1 Trunk
support Support yourself on your forearm while lying on your side. Upper hand on hip. Legs are stretched out in front of each other, tense leg muscles, pull up the tips of your feet. Press inside edge of top foot into floor and lift body straight up. Raise lower leg and slowly bend, straighten again. 8 times without stopping. change of sides. 3 sentences
2 Loosen vertebrae Sitting
upright, stretch your legs forward and your arms to your sides. Slowly turn your upper body to the right around an imaginary vertical line. The arms go along, shoulders and pelvis remain stable. Back and to the left. 10 times, 3 passes
3 Lie
prone on your forearms to lift off. Clasp your hands, put your toes up. Tighten your stomach and back and lift your body off the floor. Lift your left foot and slowly bend your left leg to the left as high as you can and pull up. Back and with right
