#abstraining – Perfect ABS for Summer

Training3 min read

Of course for a toned belly it doesn’t only take the right exercises, but also the right diet. In this article however, we focus on the belly exercises, which bring you closer to your goal – a flat, toned belly. 

With some practise we are sure you can do all of these belly exercises. 
Let’s go!

1. Leg Raise 

1. Lie down on your back and place your arms next to your body. Keep your legs together, lift them up and stretch them towards the ceiling.

2. Slowly lower your legs – just with the traction of your abs. Hold your back firmly on the floor and try not to make a hollow back. Slowly lift up your legs again.

Hint: You can also perform the exercise with only one leg. (Single Leg Raise)

Repeat 10 times.


2. Cross Crunch

1. Lie down on your back and lift up your legs backwards. Bend your arms and touch your head on both sides with your fingers.
Your elbows should point laterally – you can imagine a line through your your upper body.

2. Lift your stretched out legs and your shoulder blades some centimetres from the floor. Direct your right or left side of your chest to your transverse knee. Hold the other leg in stretched in the air.

3. After this movement breathe in, lower your upper body and stretch the bent leg forwards. 
Now do the same with the other side. 

Repeat 10 times.

3. Bug

1. Lie on your back. Hold your arms straight up. Extend your legs.

2. Now slowly raise your arms and torso and try to reach your toes. In addition, you can lift the pelvis slightly.

Repeat 10 times.

4. Plank

1. Rest your lower arms on the floor and position your legs. The elbows are below the shoulders, the back is straight and the belly flexed.

2. Hold this position for about 60 seconds. When doing this, don’t stretch your hip too far upwards, but also don’t let it sag.

Repeat 10 times.

5. Side Plank

1. Lie down straight on one side of your body. Support yourself with your right arm, so that it is stretched. The body forms a straight line.

2. Hold this position for about 15 seconds and then lower your body. Take a short break and repeat two times on the left side.

Beginners Side Plank

Hint: Starters don’t stretch out the arm that supports them, but support themselves on the forearm, that lies in front of them on the floor. 
Advanced people lift and lower their pelvis slowly up and down. Who can do this lifts the upper legssome centimetres.

Repeat 10 times.

With these exercises you are on the best way to your perfect summer body.

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