A flat stomach is a fitness goal for many – but how do you achieve it effectively? In today's blog post, we'll show you the 5 best exercises for targeting your abs. Whether you're a beginner or advanced, these exercises will help you strengthen your muscles, reduce fat, and tone your entire core. Let's go – get ready to take your abs to the next level!
1. Plank (forearm support)
The plank is one of the most effective exercises for strengthening your entire core and toning your abs. It engages not only your abs, but also your shoulders, back, and glutes. This exercise helps stabilize your core and improves posture.
Here's how:
- Lie on your stomach and support yourself with your forearms on the floor.
- Your elbows should be positioned directly under your shoulders.
- Tense your entire body – from head to toe – and keep your body in a straight line.
- Hold this position for at least 30 seconds and increase the duration over time.
Why it works:
The plank is an isometric exercise in which you actively engage your abdominal muscles throughout the exercise. This promotes muscle activation and helps you burn fat around your midsection while strengthening your entire core muscles.
Tip: Make sure your back doesn't sag to avoid injury and perform the exercise correctly!
2. Russian Twists
Russian twists are a great exercise for working your obliques and defining your waist. They help increase core stability and rotate your upper body, leading to improved flexibility and strength.
Here's how:
- Sit on the floor, bend your knees and lean back slightly.
- Hold a weight (e.g. a dumbbell or medicine ball) with both hands in front of your chest.
- Lift your feet slightly off the floor so that you are balancing on your buttocks.
- Turn your upper body to the right and tap the weight on the floor next to your hip bone.
- Then turn left and tap the ground again.
- Repeat the movement for 20 to 30 repetitions (10–15 per side).
Why it works:
Russian twists target the obliques, which are responsible for a slim waist and abdominal definition. By twisting your torso from side to side, you activate these muscles while increasing fat burning in the core.
Tip: Make sure to keep your back straight during the exercise and avoid quick, jerky turns to prevent injury and perform the exercise in a controlled manner.
3. Bicycle Crunches
Bicycle crunches are a dynamic exercise that targets both your upper and lower abdominal muscles while simultaneously activating your obliques. This exercise not only strengthens your abdominal muscles but also helps reduce fat stores around the abdominal area.
Here's how:
- Lie on your back and place your hands behind your head. Your legs should be bent at a 90-degree angle.
- Lift your upper body slightly and begin to pull your right knee toward your chest.
- Rotate your upper body so that your right elbow reaches your left knee.
- At the same time, extend your right leg so that it hovers just above the ground.
- Switch sides by pulling your left knee toward your chest and touching your right knee with your left elbow.
- Do 20–30 repetitions (10–15 per side).
Why it works:
Bicycle crunches are one of the most effective exercises for activating the entire abdominal muscles. The combination of twisting movements and leg movement engages the entire core, resulting in strong, toned abdominal muscles. At the same time, the constant movement increases calorie burn, which helps reduce belly fat.
Tip: Perform the exercise slowly and with control to properly activate the muscles and protect your back. Avoid pulling on your neck by placing your hands loosely behind your head.
4. Leg Raises
Leg raises are an excellent exercise for targeting the lower abdominal muscles, which are often harder to reach. This exercise targets the lower abdominal area and helps tone the entire abdominal muscles.
Here's how:
- Lie flat on your back with your legs stretched out and your arms at your sides.
- Slowly raise both legs until they are perpendicular to the floor. Keep your knees slightly bent or straight, whichever is more comfortable for you.
- Lower your legs back down in a controlled manner, without fully touching the floor. Make sure your back stays flat on the floor.
- Repeat the movement for 15–20 repetitions.
Why it works:
Leg raises focus on the lower abdominal muscles, which are often under-worked in other exercises. This exercise not only helps define the muscles but also promotes core stability. It contributes to better posture and helps tone the abdomen.
Tip: Make sure you perform the movement in a controlled manner to avoid injury. If you feel your lower back straining when lowering your legs, perform the exercise more slowly and in smaller movements.
5. Mountain Climbers
Mountain climbers are a great exercise for not only working your abs, but also for endurance and total body strength. This exercise combines cardio with abdominal work, helping to burn fat while improving core stability and flexibility.
Here's how:
- Start in the plank position with your hands shoulder-width apart on the floor and your body in a straight line.
- Pull your right knee toward your chest and bring it forward as far as possible.
- Then quickly switch legs by stepping back with your right leg and pulling your left knee forward.
- Perform this movement alternately and quickly so that it looks like you are climbing a mountain.
- Repeat the exercise for 30 to 60 seconds.
Why it works:
Mountain climbers are a high-intensity exercise that engages both the abdominal muscles and other muscle groups such as the legs, shoulders, and arms. The rapid movement increases the heart rate, leading to more effective fat burning while strengthening the core muscles.
Tip: Make sure your back stays straight throughout the exercise and don't rush the movement. Controlled execution is crucial to both increasing effectiveness and avoiding injury.
Which fitness equipment is best suited for this?
When doing exercises to achieve a flat stomach, you can use different fitness equipment to increase the intensity or make the exercise more efficient. Here are some that are particularly suitable:
1. Kettlebell
- For exercises like Russian twists or planks: Using a kettlebell can create additional tension and increase resistance, especially in exercises like Russian twists. The weight helps activate the obliques more.
2. Fascia roller (fascia ball)
- For planks and leg raises: A foam roller under the feet during planks or between the legs during leg raises can challenge stability and additionally activate the muscles, leading to better body control and depth of training.
3. Ab roller
- For core exercises like rollouts: The ab roller is particularly effective for the entire abdominal muscles. Rollouts intensively engage the entire core and help activate the deeper abdominal muscles.
4. Dumbbells or medicine ball
- For Russian Twists or Leg Raises: Adding a dumbbell or medicine ball to exercises like Russian Twists or leg raises adds extra resistance, resulting in greater muscle definition.
5. TRX bands (suspension trainer)
- For planks and mountain climbers: TRX bands allow you to change your body position to make the exercises even more challenging. For planks and mountain climbers, they increase the stability requirement and boost the intensity of the workout.
6. Fitness mat
- For leg raises and bicycle crunches: A soft exercise mat is a must for floor exercises like leg raises and bicycle crunches to increase comfort and prevent injury. It provides back cushioning and makes the exercise more comfortable.
7. Resistance bands
- For leg raises and planks: Resistance bands can be used in exercises such as leg raises or planks to provide additional resistance, which stimulates muscle growth and makes the exercises more intense.
With these devices, you can increase the effectiveness of your abdominal exercises and maximize the training effect while reaching your goals faster. And, of course, you can find everything you need in the Atletica online shop .
