Defined abdominal muscles
The workout mainly appeals to the lower abdominal muscles and can help you get a firmer stomach.
However, you should note that you cannot specifically lose fat on certain body regions. You should also combine the workout with a healthy diet, sufficient water and, if necessary, a moderate calorie deficit to reduce the body fat percentage.
1. Exercise: Star Crunches while sitting
The first exercise is a lighter version of the Star Crunches. To do this, you alternately lead the left elbow to the right knee and the right elbow to the left knee.
The exercise is performed while sitting, it depends above all on the rotation of the hull. Make sure you tense your belly. The best way to do this is to imagine gently pulling the belly button to the spine.
2. Exercise: Leg Drop with Crunch Kick
In the next exercise, you combine two variants. Lying on the floor, you first pull the outstretched legs towards you and then repeat the whole thing with outstretched legs.
Make sure your lower back is firmly on the floor. A hollow cross can cause pain in the lower back.
To make the exercise more difficult, you can slightly lift your upper body. So the whole belly is stressed.
3. Exercise: Scissors against belly fat
For this exercise, you lie down on the floor. The outstretched legs are then moved alternately in the air like scissors.
The closer the legs are to the ground, the more demanding the exercise is. Again, you should make sure to keep your back on the floor and tighten your stomach.
4. Exercise: Crunch-Variante – Supported Bicyclest
The last exercise is a variant of the Bicycle-Crunches. With your hands on the ground, you move your legs like riding a bike.
Make sure that you pull your knees far towards the face to get the optimal load for the lower abdominal muscles.
To protect the heart, proper breathing is essential. Be sure to inhale during exercise and exhale while unloading.