Strong abdominal muscles are not only visually appealing. They are of fundamental importance when it comes to a good attitude and a healthy back.
Sitting frequently and with increasing age leads to weakening and sagging the muscles, which can only be collected through targeted abdominal exercises.
Tip: The most important basics and rules for your six-pack can be found in our belly training guide.
Here we show you the best abdominal exercises for every fitness level.
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Abdominal exercises for beginners
Exercises with a comparatively small range of movements are ideal for beginners. This creates the muscular basis for your further training.
Crunch
Fit for fun/ cult models
| Trained: | Especially abdominal muscles |
|---|---|
| Note: | Do not pull on the neck, a fist fits between the chest and chin. |
Fit for fun/ cult models
| Trained: | Sloping abdominal muscles |
|---|---|
| Note: | Lead the elbow to the knee, do not pull your knee to the elbow. |
Bear Walk
Fit for fun/ cult models
| Trained: | Especially abdominal muscles, lower back, thighs, shoulders |
|---|---|
| Note: | Knees float just above the floor, relax the neck. |
Plank
Fit for fun/ cult models
| Trained: | Especially abdominal muscles, upper back, shoulders |
|---|---|
| Note: | Consciously pull in the navel, relax the neck |
Fit for fun/ cult models
| Trained: | Lateral abdominal muscles, shoulders |
|---|---|
| Note: | Consciously push the hip towards the ceiling |
Russian Twist
Fit for fun/ cult models
| Trained: | Straight and side abdominal muscles, lower back |
|---|---|
| Note: | Rotation comes out of the shoulder girdle, view follows the arm movement |
>> You can find variants for the Russian Twist in our exercise article <<
Neck pain? 3 tips for your training
Anyone who is only starting with abdominal training often suffers from neck pain. These measures can help:
- Switch as soon as pain occurs on exercises where the head is not raised.
- Always keep your head in an extension of the spine and deliberately pull your shoulder blades backwards – this is how you relax the neck.
- Strengthen your neck muscles: Press your head against your head every day and to the side by hand and hold it against it for 15 seconds.
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Abdominal exercises for advanced users
You already have fitness experience and do sports regularly, but your abdominal muscles can still be expanded? Then these exercises are ideal for you:
Knee to Elbow Plank
Fit for fun/ cult models
| Trained: | Straight and side abdominal muscles, lower back, buttocks |
|---|---|
| Note: | Get far on the tips of the toe to bring knees to the elbow |
Mountain Climber
Fit for fun/ cult models
| Trained: | Especially abdominal muscles, lower back, buttocks |
|---|---|
| Note: | Pull your knees as close as possible to the chest, slightly round up back |
Fit for fun/ cult models
| Trained: | Especially abdominal muscles |
|---|---|
| Note: | Use the power of the abdominal muscles to use the complete radius of movement. |
Bicycle crunch
Fit for fun/ cult models
| Trained: | Straight and side abdominal muscles, thighs |
|---|---|
| Note: | Loosen the shoulders from the floor, lead the elbows to the knee |
V-crunch
Fit for fun/ cult models
| Trained: | Especially abdominal muscles, thighs |
|---|---|
| Note: | Pull the shoulder blades back down, stay upright, legs completely stretch |
Side Plank with Twist
Fit for fun/ cult models
| Trained: | Lateral abdominal muscles, shoulders, upper back |
|---|---|
| Note: | Follow the movement of your hand |
Abdominal exercises for professionals
These exercises are demanding and therefore ideal for everyone who already has very good body tension and have no back problems. You should make sure that your pelvis always stays stable so as not to tip into the hollow back.
Leg Raise
Fit for fun/ cult models
| Trained: | Especially abdominal muscles, thighs |
|---|---|
| Note: | Stop legs completely, press the back completely into the floor |
Reverse crunch
Fit for fun/ cult models
| Trained: | Especially lower abdominal muscles |
|---|---|
| Note: | Bring the heels towards the ceiling, do not work with swing |
Toe touch crunch
Fit for fun/ cult models
| Trained: | Straight and side abdominal muscles, upper back |
|---|---|
| Note: | Loosen the shoulders from the floor, bring hands to the tips of the toe |
Flatter kicks
Fit for fun/ cult models
| Trained: | Especially abdominal muscles, thighs |
|---|---|
| Note: | Press the back completely into the ground, extend legs |
Folding knife
Fit for fun/ cult models
| Trained: | Especially abdominal muscles, thighs, upper back |
|---|---|
| Note: | Extend the arms and legs, work without momentum |
Suitcase crunch
Fit for fun/ cult models
| Trained: | Especially abdominal muscles, thighs |
|---|---|
| Note: | Hold your feet in the air, press the lower back into the floor |
Suitcase cross crunch
Fit for fun/ cult models
| Trained: | Straight and side abdominal muscles, thighs |
|---|---|
| Note: | Use the complete radius of movement, fold them in small |
Seesaw
Fit for fun/ cult models
| Trained: | Especially abdominal muscles, upper back, thighs |
|---|---|
| Note: | Pull in the navel, bring the shoulder blades back to the back, relax the neck, stretch out limbs |
Fee? Place on strength training
All exercises in which the fuselage muscles have to stabilize the body train the stomach. These are, for example, squats, cross lifting, lounge steps and pull -ups.
Advantage of these complex composite exercises: You work in parallel on leg, buttocks, back and arm muscles, so form your entire body.
For ambitious athletes, strength training is therefore the ideal addition to the bodyweight training for the belly.
4 weeks of training plan
Our intensive care plan for four weeks demands a lot, but the use is worth it. Regardless of whether you are a beginner, advanced or professional – the training plan brings you closer to a flat, well -trained middle.
This is how it works: Select four exercises from our collection for your level and follow the information in the table.
Warm up before every training session – for example with five minutes jumping rope, Jumping Jacks and High Knees on the spot.
| beginner | Advanced | professional | |
|---|---|---|---|
| Exercises | 4 | 4 | 4 |
| Repetition | 8-12 | 10-15 | 15-20 |
| Sentences | 2-3 | 3-4 | 4-5 |
| Breaks between the sentences | 1-2 minutes | 1-2 minutes | 1-2 minutes |
| Frequency/week | 3 days | 3-4 days | 4 days |
| Total duration per training session | 16 – 24 min. | 24 – 32 min | 32 – 40 min. |
If you can easily exceed the specified number of repetitions, switch to the next higher level.
Professionals can be used by the help of Dumbbell or Mini band increase.
Important: Note the diet in addition to belly training. If you want support here, you can download one of our tailor -made and scientifically sound nutrition plans.
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