The abdominal exercises in detail
1. Plank to push-up
Plank to push-up activates the entire middle of the body-including the deep abdominal muscles. One reason: Due to the movement between the forearm supports and push -ups, the fuselage must be permanently stabilized. According to experts, exactly this trunk stability is crucial for a flat belly, because this is the only way to train the deep muscles that pull the stomach inwards.
This is how it works: Grab a non -slip Yoga mat*, for example the mat by KG Physio, and starts in the forearm support – the elbows are under their shoulders, the body forms a straight line. Then stretch one arm after the other and push it into the push -up position. Then check back into the forearm support.
2. Leg Raises
Leg Raises train among other things the lower abdominal muscles – according to the health insurance company AOK, a typical problem area for many. If you find the exercise too easy, you can Fitness band* Spread around your feet. The focus should be on tension and slow movements during the exercise (without working swing).
This is how it works: Place flat on your back, put your hands under the lower back and stretch your legs into the air at the same time. Now lower your legs slowly to just in front of the floor and then lift up again. Important: Meanwhile, the spine remains firmly on the floor.
3. Bicycle crunches
Bicycle Crunches claim both the straight and weird abdominal muscles. This makes it one of the most effective exercises for abdominal design 2.0-according to the Barmer health insurance company. The diagonal movement sequence brings a lot of activity into the sloping muscles that are responsible for the narrow waist.
This is how it works: Place on your back, put your hands behind your head and lift your legs stretched. Pull the right knee towards the chest and at the same time move the left elbow – then change of sides like when cycling.
4. Mountain Climbers
Cardio meets Core here. This exercise increases the pulse properly and burns many calories due to the high intensity, while the abdominal muscles are required by constant stabilization. The workout is great for strengthening the fuselage, improving the condition and ultimately also for losing weight because it increases calorie consumption. Do not cuddle – keep up the pace!
This is how it works: Go to the push -up position, position both shoulders over the wrists. Now move your knees alternately towards the chest – as if you were climbing a steep mountain, just flat and in the living room.
5. Russian Twists
According to the Barmer replacement fund, the side abdominal muscles are not only responsible for rotation, but also crucial to bring the middle of the body into shape. So if you make Twists regularly, Tschüss says to the hip gold. The exercise together with a Medicine*. It should weigh between two and four kilograms to make the exercise more difficult.
This is how it works: Place on the floor, bend legs, lift your feet slightly and lean back a little. Now rotate to the left and right with both hands – preferably with the medicine ball.
6. Plank Hold
The forearm support is the supreme discipline of static abdominal tension. According to the Techniker Krankenkasse, one of the best exercises for the entire core, since all abdominal muscles have to work at the same time – especially the deep, stabilizing muscles.
This is how it works: Go to the forearm support and just hold. Important in this exercise: the body should be stable like a board (hold back straight). Head, shoulders, back, buttocks and legs are in a line. But: do not forget to breathe with all effort!
7. Flutter kicks
With this exercise, the focus is on the lower abdominal muscles and at the same time on the hip and legs. According to AOK, this “staying under tension” is crucial for the effectiveness of the exercise. Due to the training, the abdominal region is visible and noticeably tightened up to the rib arch.
This is how it works: Place on your back again, keep your legs straight above the floor. Now perform small, fluttering up and down movements in a quick change.
8. Standing Oblique Crunches
This exercise is particularly good for beginners or as a degree, since they get the muscles in motion again after static keeping. According to Techniker Krankenkasse, the rotation is also crucial here to specifically reduce body fat on the fuselage.
This is how it works: Lift the right knee while standing and at the same time pull the right elbow towards the knee, then change of sides. Arms and legs work synchronously. The pace should be controlled, but still liquid.
What nutrition does the goal of the flat belly support?
In addition to training, nutrition also plays a crucial role in achieving a flat abdomen. A balanced diet with a high proportion of proteins and fiber can support muscle building and reduce body fat. Fresh fruit and vegetables, whole grain products and healthy fats are recommended.
A flat belly is not a random product, but also not rocket science. Eight to ten minutes a day, with a focus on the right muscle group, bring more than many believe. And if it pinches: sore muscles are known to be the applause of the muscles!
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