Getting started - Effective training
It takes more than five minutes of exercise per day to effectively lose weight and get a flat belly. A responsible diet with plenty of water, fruit and fibre, combined with regular and active exercise, is the way to get that tight belly. Moreover, good abdominal muscle training not only contributes to your figure, it also improves your posture. A strong belly relieves the lower back and thus improves posture. So just do those abdominal exercises. And no, you don't have to go directly to the gym for abdominal exercises. Growing abdominal muscles is easy at home because you don't even need a machine. A soft, stable surface is recommended for 90% of the exercises. So a fitness- or yoga mat is really a must-have when you want to effectively train abdominal exercises.
What's more, the best thing is to train together. Not only is it more sociable, but you can also motivate each other to do just that one extra set, or correct each other if you see that the other is not doing an exercise properly. So only benefits.
Below you will therefore find 8 exercises to train abdominal muscles together (but of course you can also do them alone).
The best abdominal exercises: alone and together!
1. Tilt crunch
Lie on your back and place your hands by your ears with your elbows pointing inwards. Now bring your left shoulder slightly off the ground, turning your elbow inwards. At the same time, lift your right knee up towards your left elbow. Repeat this exercise with your right shoulder. If you do this fast enough, it looks like a bicycle movement with your legs.
You can do this exercise together with a partner by lying opposite each other with the soles of your feet against each other. The moment one raises his knee, the other stretches it out.
2. Tilt crunch part 2
The partner twist! Stand up straight with your backs against each other. Hold a slam ball or use a weight disc. Person 1 turns to the left (note: only your waist turns to the side, your legs and hips stay upright), person 2 turns to the right and takes the weight. Then person 1 turns to the left and person 2 turns to the right and the weight is passed on again. After 15 turns of direction.
Don't train together with a training buddy? Then of course you can also do this exercise individually. Stand against a wall and tap the ball against the wall.
3. Regular crunch
Lie face to face with your feet facing each other. Make yourself a crunch at the same time. One of the two is holding a medicine ball. When you are at the top you hand the medicine ball over to the other one. Or for the more advanced ones: lie down a little bit apart and throw the medicine ball to the other person.
You can easily do this exercise on your own. Lie with your feet against a wall and tap the medicine ball against the wall or use a bounce trampoline.
4. Ab roller
Get down on your knees and hold the handles of the Ab-Roller. Slowly make a short forward movement, the further forward the better. When rolling back, keep tension on the abdominal muscles and do not go all the way back to rest. Perform the movement in a controlled manner. As a beginner, it can be nice to have a training buddy with you, who will check whether you are adopting a good posture. Is it too easy on your knees? Then go on your toes.
5. Lay raises
Lie on your back on the floor with your feet pointing to the ceiling. From this position, lower your feet towards the ground, but be careful not to go all the way down so your belly remains tense. Then lift your feet back up to the starting position. This exercise can be made heavier by putting on ankle weights.
A variant of this exercise can be done in pairs. A person will stand behind you who (when the legs are straight up) pushes your legs back hard. Try to make sure that your feet don't touch the ground by tightening the abdominal muscles.
6. Plank to push up
Take the plank position and climb up with your hands one by one to the push-up position or support in front of you. When you are in this position, press once. Go back to the standing position and repeat.
Lie face to face. Accept the plank position and climb up with your hands one by one to the push-up position or support in front of you. When you are in this position, give each other a high five or a box. Return to the board position and switch left and right hands.
For the following abdominal exercises, there are no pairs available, although it will of course be a lot more fun when you train together!
7. Plank rotations
Accept your support in front of you and raise your left arm with your hand towards the ceiling. Leave your feet in the same position, turning only your torso and upper body to the side. Hold this for a few seconds and put your hand back on the floor. Repeat with your right arm.
8. Dumbbell side bend
Stand with your feet at shoulder width and hold a dumbbell in your left hand. With your upper body, lower your pockets to the left until you are approximately at the level of your knees. Stand up straight again. Make sure you only use your abdominal muscles and not your back or arms.
Training a six-pack and getting ready for summer is not that easy. You really have to work for it. But with the right exercises, good company, perseverance and comfortable training materials you will get there. The advantage is that you don't have to stand in the gym for hours for abdominal muscles, because with a very little equipment of your own you can easily do abdominal exercises at home. It is important that you consistently plan (and actually do) the abdominal workout 2 or 3 times a week. In combination with good nutrition and an occasional cardio workout, you'll be able to look forward to the summer full of self-esteem and a tight stomach.
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