Whether it is Planks, Sit-Ups or Crunches Exercises to train the belly, there are some. But what are the speak to target the lower abdominal muscles?
Fitness Influencerin MadFit shows in her new Workout Video on Instagram, as you your lower abdominal muscles at home and without any equipment really to Burn can bring.
What you need may? A training Mat, and ten minutes of your time and good music as a little motivation.
Defined abdominal muscles in only 10 minutes
Who wants to bring his abdominal muscles to the limits, will not come at the end of this Workout definitely too short.
Although you need for the Exercises, no Equipment, have it, the information in, and should not be underestimated.
Get caught you just your yoga Mat or a similar location, and make yourself tidy muscle soreness.
Here’s how: Each of the Exercises will run for 45 seconds, interspersed with 15 seconds of rest to each other.
1. Walkouts
The first Exercise is to remind you, first, what Position your low back should be located during the entire Workouts. If you press the lower back into the ground, you can activate your lower abdominal muscles, and so to avoid that you train your hip flexors.
In contrast to the other Exercises, it will run for a Minute.
To lie down for this Exercise on your back and curl your knees so that your feet are just on the pad your arms, you can lay completely relaxed next to you.
Walk with your feet step by step, alternately, as far as you can go back to the front and back so you get a first feeling for how your belly during the workout should feel.
2. Crunch Leg Drop
For this Exercise, you can stay in the lying Position on the surface. Bring together your hands behind your head so that your arms are bent.
Your head and your shoulders lift slightly off the Mat so your chin toward the chest is directed.
Stretch your legs at a 90-degree angle straight up and sink, then slowly, then pull your knees to your chest and stretch the legs again.
Make sure you press well at this Exercise the lower back into the ground, to train the abdominal muscle targeted.
3. Leg Circle & Reverse Lung
Also for this Exercise, you can stay in the body – your arms, you can next to your torso drop.
Lifting stretched your legs and you lead in a circle back towards the ground. Make sure that your feet never touch really the ground, but always in the air be held.
Draw your knees with bent legs to your torso, so that your Po is raised for a brief Moment. Then the legs are extended straight up and the execution repeated.
4. Knee Climbers to Plank Toe Touch
Go for this Exercise in the Plank Position with your toes and your palms touch the ground.
Each knee am now bent towards your chest and stretch afterwards in turns a Hand to the opposite foot.
Make sure you stick your Butt in the air, if you anwinkelst your knees – always try to think of the correct Plank version.
5. Star Crunch
Way lie down for this Exercise, back to back, and stretch out your arms and your legs of your body – think of a star.
In the next step, your arms and your legs together, stretched above you, so that your hands touch your shins.
Make sure that you keep your arms and legs throughout the Exercise in the air and not drop.
6. Y-Leg Drops
For this Exercise, you’ll stay on your back, support yourself on your forearms and winkelst your legs easily into the air.
If you can do it a bit more challenging, you keep your legs stretched out in the air.
Now, alternately, a leg stretched to the side and lift it again – make sure that your heel only touches very briefly on the ground.
7. Plank Walks
Go now again into the Plank Position – palms and the tips of the toes based on the location.
Together going to do now with your legs in succession a small step apart and back.
Now you’re in succession a step forward so that your knees are bent approximately placed under your Butt – then you’re doing the steps again and have to start again.
Try to keep at the Exercise your upper body as quiet as possible.
8. L-Leg Pulse
Lie down again on your back and support yourself on your forearms. Stretch a leg straight up in the air.
The other leg do you stick straight to the front and lift and lower it now with little pulses up and down – make sure that the leg remains in the air constantly, and is stored.
Don’t forget to repeat the Exercise with the other side.
9. In & Out to pulse
Sit on your position and support your hands next to you on the a arms can be bent easily.
Place your legs stretched forward in the air and back lead now four Times your knee to your upper body and again.
You sat down now and place your feet on the ground. Pulsate now with your upper body a lot of Time in front and back, and lead again In & Out’s from.
Antonia Hagedorn
*The contribution to “Fit in 10 minutes!: 8 intense Exercises for the lower abdominal muscles” is published by FitForFun. Contact with the executives here.