Briefly at the end of the training: go into the plan quickly or do a few more Leg Raises – can’t hurt.
The idea of getting a little closer again and thus getting a little closer to the dream of the six -pack is simply too tempting.
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But does that also make sense? Or should you prefer to train the abdominal muscles at intervals?
Belly training: less is more
Lee Wratislaw, certified personal trainer, recommends that ABS-specific training sessions only carry out two to three times a week:
“There seems to be a misunderstanding that more is always a better when stomach training. You have to give the abdominal muscles time to recover as well as other body muscle groups. “
If you train properly, the abdominal muscles work automatically in almost every exercise anyway: from cardio via weightlifting to squats and deadlift – the middle of the body should always be tense.
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When there is a targeted training, the frequency of abdominal training training is much more irrelevant than the type of exercises you do, says Evan Metzger, ACE fitness trainer in Milwaukee.
Variety is particularly important in order to become strong and stable in the body center.
Here are a few sample exercises that are divided into different days:
1. For strength and stability: rotation exercises
Side rotations while standing with a medicine ball or Russian Twists on the floor.
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2. A tighter belly needs a stable upper body
Make the Farmer’s Walk by holding two weights on the right and left at a distance of around ten centimeters from your body and thus going up and down. In the next step, the weights are lifted over the head.
Or split lung without weight-you train thighs, buttocks and the lower belly at the same time.
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3. stretch the middle abdominal muscles
For example with situps, crunches, jackknives or knee-to-elbow plank.
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For more effectiveness: warming up before every training
In general, it is advisable to warm up the abdominal muscles before training, regardless of whether it is Cardio– or strength training.
This directs the focus on the middle of the body before training and thus makes it easier to have the stomach worked indirectly throughout.
A few normal planks and side board exercises are a good idea here. Hollow Holds, in which legs and arms are raised from the floor in the reserve, also offer a good start to training.
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