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Abdominal Exercises - The best abdominal exercises for a six pack

Bauchmuskelübungen

1. Crunches, Bauchpresse

The classic good old sit ups. Importantly, if the KFA (body fat percentage) is too high, even 10,000 sit-ups a day will help.

Execution of the exercise:

Inhale, move body forward, hold briefly, then back slowly. The legs remain horizontally in the air.

Tipp: If you turn right and to the left as you move up, you also train the lateral abdominal muscles.

This exercise mainly trains:

  • Straight abdominal muscle
  • Lateral abdominal muscles

2. SIT UPS

Abs exercise classic, the "Sit Ups"

Execution of the exercise:

Inhale, move body forward, hold briefly, then back slowly. The legs remain standing on the ground.

Tipp: If you push the pelvis upwards at the end of the upward movement, you increase the training effect.

This exercise mainly trains:

  • Straight abdominal muscles

3. SIT UPS auf der Schägbank

Are a bit heavier than the straight sit ups.

Execution of the exercise:

You hook your legs into the incline bench. Inhale, move body forward, hold briefly, then back slowly.

Tipp: If you turn the upper body, you also train the lateral abdominal muscles.

This exercise mainly trains:

  • straight abdominal muscles
  • lateral abdominal muscles

4. Abdominal press on the cable or Zugturm

Make sure that when you have the body in tension, exhale and hold briefly. That gives an optimal training success.

Execution of the exercise:

You kneel on the ground with your back to the train tower, the rod at the neck. When inhaling, bend the upper body forward until it stops, exhale and hold the tension for a moment

Tipp: This exercise even brings stripes in the shoulder when you do them with many repetitions.

This exercise mainly trains:

  • Outer oblique abdominal muscle
  • Straight abdominal muscle
  • Inner abdominal muscles

5. Crunch on the device

This abdominal exercise can be trained with little weight, as well as with a lot of weight.

Execution of the exercise:

Inhale, move body forward, hold briefly, then back slowly.

Tipp: These abdominal exercises can be trained with little weight, as well as with a lot of weight

This exercise mainly trains:

  • Straight abdominal muscle

6. Leg raises or knee lifts on the device or on the chin-up bartange

Advanced abdominal exercise

Execution of the exercise:

Inhale, knees slowly upwards as far as possible, then slowly let down again.

Tipp: Hold the tension at the end of the movement.

This exercise mainly trains:

  • Hip flexors
  • Hip lumbar muscle
  • Straight abdominal muscles
  • Oblique abdominal muscles

Variations:

You can stretch your legs, then it gets harder. With knees bent, you can keep the tension at the top short. Turning the legs trains more the lateral abdominal muscles.

7. Rotation of the upper body with a rod

A good abdominal exercise for the lateral abdominal muscles.

Execution of the exercise:

Stand with a pole behind your head and hold it a little more than a scraper. Now you turn the upper body from one side to the other and pay attention to your straight posture. This exercise can also be performed sitting down.

Tipp: If you turn to the side then hold the tension for a moment.

This exercise mainly trains:

  • Straight abdominal muscles
  • Outer abdominal muscles
  • Oblique abdominal muscles

Exercises Abdominal

Exercises Abdominal


Total entries: 2

19.08.2016 08:44       Comments 0

Ab Workout Routine

13.05.2014 17:18       Comments 0

Burn fat to get abs and a sixpack for summertime workouts abs exercises six pack ab routine.

Total entries: 2