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Honestly: who does not want him, the beautiful flat stomach? It is probably precisely because it is not easy to obtain that it is so popular. After all, you have to take good care of your diet and exercise. And it's worth it: because a slim middle is not only beautiful to look at, but also healthy. In contrast, women with an abdominal circumference of more than 88cm are at significantly increased risk of developing coronary heart disease, stroke and type 2 diabetes.
We have put together five exercises for the home or the gym that can keep your back healthy, strengthen your torso and work out your stomach.
1. Burpees
You probably know this incredibly exhausting but also effective exercise from school. At that time they were called squat jumps. This is effective whole body training in just one exercise! For the best training result, combine the jumps with a push-up on the floor. And do not be too disappointed if you can not immediately continue with your old achievements in physical education.
2. Mountain climbers
The Mountain Climber is a very efficient exercise from the high-intensity interval training that will melt your belly fat very quickly. Leg muscles and buttocks are also stressed. First go into the push-up and make sure that your back is straight. Then pull your right knee towards the right elbow. Immediately afterwards the left leg is on and then always alternating. The leg that is pulled forward does not touch the floor.
3. Bicycle crunch
The Bicycle Crunch is a great exercise for your weird abs. Lie flat on your back with your legs closed, hands clasped behind your head. Now bring your left elbow and your right knee together in the air and then switch to the other side without lying down.
4. Atomic crunches on the exercise ball
Atomic crunches are perfect for training the straight abdominal muscles. You need an exercise ball. Go into a push-up position with your shins resting on the exercise ball about to the knee. Now pull your knees towards your upper body and push your butt up. Exhale and let yourself slowly roll back to the starting position. The belly and butt remain under tension all the time.
5. Forearm support
The forearm support, also called plank, particularly strengthens the deep abdominal muscles, but at the same time it also strengthens your back muscles and your arms. Go into a push-up position with your torso resting on your bent forearms and only your toes touching the floor. Hold this position as long as you can.
We wish maximum training success!
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