Abs Workout: 5 Effective Exercises for a Flat Abs

 


With this abdominal muscle training, you train your core optimally. The five exercises are particularly effective and ensure a firm stomach.

First of all, the bad news: It is not possible to only lose weight on the stomach and to neglect all other parts of the body. To burn fat, you need to do holistic training that targets all muscles, and you should also integrate endurance sports into your training plan. With a little discipline, however, the belly fat can be reduced significantly and you can work on your six-pack. For sustainable muscle building, you should do the abdominal muscle training three to four times a week.

With our abdominal training, the different abdominal muscles are addressed and your back muscles are strengthened at the same time. You can also do abdominal muscle training at home and without equipment.

Crunches for strong abs

The crunch, also known as the abdominal press, is one of the most popular abdominal exercises and is very effective for strengthening your straight abdominal muscles. In the starting position, you lie on your back, put your legs up, and cross your arms behind your head. Then you tense your abdominal muscles and lift your upper body. In contrast to the sit-up, only the upper back and shoulders are released from the floor, the lower back remains on the mat. 

Then you roll over again, but only so far that your shoulders don't touch the ground again so that your stomach remains tenseMake sure that you do not work with momentum, but that the strength comes from your stomach. Repeat these abdominal exercises 15 times.

Plank for a firm stomach 

For the plank or forearm support, lie on your stomach, put your toes up, and support yourself on your forearms. Your back should be straight and in line with your legs and bottomTry to hold this position for 20 seconds and then take a break. You should repeat the exercise ten times, gradually increasing the intensity with each ab workout. 

A modification of this exercise is the side plank, which addresses the oblique abdominal muscles. To do this, turn on your right side and cross your legs so that only your right foot touches the ground. Then you prop yourself up with your right forearm and grasp your waist with your left hand. Again, you should try to hold the position for 20 seconds.

Leg raises for the straight abs

The leg raise is one of the abdominal exercises that train the straight abdominal musclesYou lie on your back, straighten your legs and place your arms next to your body with your palms facing down. Then you lift your legs straight up. Make sure, however, that they are slightly bent and that your back is still touching the floor. 

Then you lower your legs without putting them down completely and then lift them up again. To get the most out of your abs, you should repeat the exercise 15 to 20 times.

Climbers for the stomach, shoulders, and legs

The Mountain Climber is not only perfect for your abdominal muscle training but also appeals to your shoulder and leg musclesLean on your arms shoulder-width apart and place your hands directly under your shoulder. 

Now stand on tiptoe so that your back is straight, and alternately pull your knees towards your chest. The back leg remains straight, the movement comes from the hips and legs. This workout mainly trains straight abdominal muscles. 

Scissor kicks for the lower abs

With the scissor kicks, you can train your lower abdominal musclesTo do this, lie on your back and stretch your legs slightly bent in the air. Your arms are right next to your body. 

Then you move your legs like scissors and cross them alternatelyThe lower back should remain on the floor and the stomach should be constantly tense.