Russian twist
Target muscles:
Obliques, straight and side abdominal muscles, lower abdominal muscles
Muscles involved:
Back extensor
Type:
Strength training, balance and coordination training
Execution:
- Sit up straight on the floor.
- Raise your legs and bend them slightly.
- Turn your upper body to the side as far as possible.
- The rotation takes place alternately in both directions.
- The hips and legs are not moved.
- The legs remain slightly raised and don't touch the ground.
Tip:
Increase intensity with weight in hand.
Scissor kicks
Target muscles:
Straight and lateral abdominal muscles, lower abdominal muscles
Muscles involved:
Quadriceps, hip flexors
Type:
Strength training
Execution:
- Sit up straight on the floor.
- Lean your torso back about 45 degrees.
- The hands touch the temples.
- Raise your legs a little and keep them straight.
- Perform the scissor movement.
- The right leg up over the left leg and vice versa.
- The legs don't touch and stay raised.
- Keep your legs close to the floor for more intensity.
- Don't put your upper body down, perform the movement in a floating manner.
Crunch with legs raised
Target muscles:
Straight abdominal muscles
Muscles involved:
Lateral abdominal muscles
Type:
Strength training
Execution:
- Lie on your back on the floor and straighten your legs.
- The hands are either stretched out at the sides of the body or touching the temples.
- Raise your legs a little.
- Lift your upper back off and pull your upper body towards your knees.
- Hold the position briefly, loosen and repeat.
- Keep your legs straight, close to the floor, and not bend.
- Don't put your legs and upper body down, perform the movement in a floating manner.
- The lower back remains on the floor.
Crunch with knee to chest
Target muscles:
Straight abdominal muscles
Muscles involved:
Lateral abdominal muscles, hip flexors, quadriceps
Type:
Strength training
Execution:
- Lie on your back on the floor and straighten your legs.
- The hands are either stretched out at the sides of the body or touching the temples.
- Lift your upper back off and pull your upper body towards your knees.
- At the same time lift your legs, bend and pull your knees towards your chest.
- Hold the position briefly, loosen and repeat.
- Don't put your legs and upper body down, perform the movement in a floating manner.
- The lower back remains on the floor.
Tip:
Crunches are a better alternative to sit-ups because the back is less stressed.
Mountain climber
Target muscles:
Straight abdominal muscles, back extensors, glutes, hip flexors
Muscles involved:
Lateral abdominal muscles, back extensors, triceps, deltoids, latissimus, round muscles
Type:
Strength training, cardio training, speed strength, full body training
Execution:
- Get into the push-up position.
- The hands are shoulder width apart on the floor.
- The legs stretched backwards and the feet are on tiptoe.
- The body forms a straight line.
- Alternately pull your knee towards the elbow as far as you can.
- Do the movement as quickly as possible.
Hip raises while lying down
Target muscles:
Lower abdominal muscles
Muscles involved:
Lateral abdominal muscles, back extensors
Type:
Strength training
Execution:
- Lie on your back on the floor.
- Put your arms on the sides of your body and straighten your legs.
- Lift your hips up as far as possible and keep your legs straight up.
- The strength comes from the hip.
- Perform the movement without swing.
Plank
Target muscles:
Straight abdominal muscles
Muscles involved:
Lateral abdominal muscles, back extensors, trapezius muscles, quadriceps, glutes
Type:
Strength training, functional training, bodyweight exercise, isometric
Execution:
- Lie on your stomach on the floor.
- The elbows are parallel to the body under the shoulders.
- The view is directed downwards.
- Lift your body up and support yourself with only your toes and elbows.
- The body forms a straight line (no hollow back or round back).
- Pull your belly button inward and contract your whole body.
- Hold the position for at least 30 seconds.
Tip:
Hold position for 1-2 minutes.
