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Abdominal exercises
Ready to work on and sculpt your core? In this overview, we provide you with a wide range of effective exercises to strengthen your abdominal muscles and develop a defined midsection. Whether you focus on crunches, planks, or Russian twists, discover the best workouts for a strong core!
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Exercises for the abs
Achieve a toned and well-defined abdominal musculature through the use of a variety of effective exercises! Within this comprehensive compilation, a range of fitness exercises is available to strengthen and sculpt your abdominal muscles. Whether it's planks, crunches, or leg raises, this offering has something for everyone to enhance your core workout. Let's get started!
Ball crunches
In Balloon Crunches, athletes utilize the arc-shaped crunching movement while sitting on a stability ball. For those with access to a stability ball, incorporating Balloon Crunches can add a new dimension to their training routine. The upper body is only slightly curved upward, and the training stimulus extends to the upper part of the abdominal muscles.
Negative crunches on the incline bench
Positive Crunches on the incline bench are among the more challenging abdominal exercises. On an inclined bench, you perform the crunches positively. The inclined position of the bench requires more strength. The training effect on the abdomen is significantly more intense than with conventional crunches.
Side crunches
Side Crunches are a variation of the popular crunch exercises. In this case, Side Crunches are performed in the traditional way on the floor. The movement is entirely similar to the classic, but here, you move sideways. Side Crunches are among the most popular exercises in training the side abdominal muscles.
V crunches
In V-Crunches, you start in a seated position. The focus during the subsequent movement is on training the straight abdominal muscles. Both the arms and legs are lifted into the air to further intensify the training stimulus.
Leg scissors
Leg Scissors is a well-known exercise for training the lower abdominal muscles, adductors, and abductors. Lie on your back on the floor for this exercise. The legs are then almost completely lifted straight into the air. Next, move the legs in a scissor-like motion from left to right. This creates a muscle stimulus, particularly in the lower part of the straight abdominal muscles, as well as the adductors and abductors.
Hip lift
The focus of the Hip Lift exercise is on the straight abdominal muscles. The execution of the exercise is done lying on the floor, and no equipment is needed. Lifting the hips creates a targeted training stimulus in the upper abdominal muscles.
Crunches on the crunch machine
For beginners looking to strengthen their abdominal muscles, Crunches on the Crunch Machine are a suitable option. The machine assists in executing the movement correctly. Since the Crunch Machine is available in most fitness studios, this exercise can be found in numerous beginner training plans.
Rotation on the twist machine
Rotation on the Twist Machine is a fitness exercise that is especially suitable for beginners. The specific Twist Machine facilitates optimal movement execution. Simply sit on the device and then perform the lateral rotation, primarily engaging the oblique abdominal muscles.
Heel touches
With Heel Touches, you train the oblique abdominal muscles while lying on the floor. Move one arm, lying on your back, towards your heel. The alternating execution of Heel Touches allows you to train both sides of the oblique abdominal muscles simultaneously.
Hip rolling
Hip Movements are a fitness exercise that effectively targets the oblique abdominal muscles anywhere. The starting position is lying down with bent legs in the air. Subsequently, rotate the hips in both directions without placing the legs back on the ground. This creates a training stimulus for both sides of the oblique abdominal muscles.
Dead Bug / Beetle Exercise
The Dead Bug or Beetle Exercise is ideal for a home training plan. Lie on the floor and start training the lower abdominal muscles directly. Since the alternating movement is somewhat more complex, you should only perform the Dead Bug exercise if you are familiar with the sequence.
Knee raises while lying down
Leg Raises while lying down is a straightforward exercise for training the abdominal muscles. In comparison to similar exercises, the legs remain elevated throughout. Then, smoothly bring the knees towards your chest.
Spiderman Plank
Für viele Sportler ist die Übung Mountain Climber an den TRX Seilen eine spannende Wahl, bei welcher das gesamte Gewicht auf den Armen der Sportler lastet. Deshalb wird auch die Muskulatur des Oberkörpers zusätzlich zu Beinen und Po verstärkt in das Training einbezogen. Zugleich bieten die TRX Seile eine hohe Flexibilität bei der Übungsausführung und der Gleichgewichtssinn wird ebenfalls geschult.
Crunches with the abdominal trainer device
Für viele Sportler ist die Übung Mountain Climber an den TRX Seilen eine spannende Wahl, bei welcher das gesamte Gewicht auf den Armen der Sportler lastet. Deshalb wird auch die Muskulatur des Oberkörpers zusätzlich zu Beinen und Po verstärkt ieile eine hohe Flexibilität bei der Übungsausführung und der Gleichgewichtssinn wird ebenfalls geschult.
Butterfly sit-ups
Für viele Sportler ist die Übung Mountain Climber an den TRX Seilen eine spannende Wahl, bei welcher das gesamte Gewicht auf den Armen der Sportler lastet. Deshalb wird auch die MuskulatuX Seile eine hohe Flexibilität bei der Übungsausführung und der Gleichgewichtssinn wird ebenfalls geschult.
Side sit-ups
Für viele Sportler ist die Übung Mountain Climber an den TRX Seilen eine spannende Wahl, bei welcher das gesamte Gewicht auf den Armen der Sportler lastet. Deshalb wird auch die Muskulatur des Oberkörpers zusätzlich zu Beinen und Po verstärkt in das Training einbezogen. Zugleich bieten die TRX Seile eine hohe Flexibilität bei der Übungsausführung und der Gleichgewichtssinn wird ebenfalls geschult.
Negative sit-ups on the incline bench
Für viele Sportler ist die Übung Mountain Climber an den TRX Seilen eine spannende Wahl, bei welcher das gesamte Gewicht auf den Armen der Sportler lastet. Deshalb wird auch die Muskulatur des Oberkörpers zusätzlich zu Beinen und Po verstärkt in das Training einbezogen. Zugleich bieten die TRX Seile eine hohe Flexibilität bei der Übungsausführung und der Gleichgewichtssinn wird ebenfalls geschult.