A defined abdominal corset is not only visually attractive, but functionally essential. The abdominal muscles stabilize your spine, protect your organs, and improve your posture. In our "Workout of the Week," we show you how to complete an effective abdominal workout in just 30 minutes—with a focus on function, aesthetics , and long-term health. All exercises can be performed comfortably at home—with the support of high-quality equipment from Atletica.
Why a targeted abdominal workout is important
The abdominal muscles consist of several areas:
• straight abdominal muscle (rectus abdominis) – responsible for the typical six-pack look
• oblique abdominal muscles – important for rotation and lateral movements
• Transverse abdominal muscle (Transversus abdominis) – deepest layer for stability and core tension
A targeted abdominal workout activates all of these areas. In addition to the aesthetic aspect, a strong core helps prevent injuries, increases performance in other sports, and can even prevent back pain. Strong core muscles are especially beneficial in everyday life – whether for lifting, carrying, or sitting for long periods.
The 30-minute training plan
You need: Exercise mat, fascia roll, possibly dumbbells
Minutes 0–5: Warm-up
• Jumping Jacks
• light planks with shoulder touch
• dynamic leg raises while standing
Minutes 5–20: Core workout (3 sets each )
1. Crunches with leg raises
2. Russian Twists (with or without dumbbells)
3. Plank to Push-Up
4. Bicycle Crunches
5. Leg raises on the mat
Minutes 20–25: Power round (40 seconds of exercise, 20 seconds rest each)
• Mountain Climbers
• Plank Jacks
• Flutter Kicks
Minutes 25–30: Cool-down
• Abdominal stretch (cobra position)
• Rotation while sitting
• Gently roll the fascia over the lower back
Additional tips for your abdominal muscle training
• Breathing : Always exhale when tensing – this increases core stability
• Combination : Abdominal workouts can be ideally combined with leg or upper body training
• Regularity : For visible results, train at least 3 times a week
• Progression : Increase repetitions or increase resistance with dumbbells
Regular abdominal training not only brings visual benefits. It also helps you perform more efficiently in other disciplines—be it running, cycling, or strength training. A trained core relieves strain on your back and joints and ensures better balance in everyday life.
Achieve more with Atletica Equipment
Focus on equipment from the Atletica Shop :
• Dumbbells : For Russian twists or weighted sit-ups, with excellent grip and various weight levels
• Fascia roll : Ideal for relaxation and regeneration after intensive core units
• Gymnastics mat : Non-slip and gentle on the joints – perfect base for your abdominal workout at home
Optionally, you can also use an adjustable weight bench to perform seated crunch variations or core rotations with added stability.
Advanced training variations for advanced users
If you want to intensify your abdominal workout, you can integrate the following variations into your training plan:
• Weighted Leg Raises: With dumbbell between the feet
• Toes-to-bar (if pull-up bar is available)
• L-sit on two dumbbell blocks or parallettes
• Plank pull-through with weight plate
Here, too, quality over quantity applies. Perform each exercise with control and technical accuracy.
Nutrition and abdominal muscles
No abdominal workout in the world will produce visible results if your diet isn't right. To make abs visible, a moderate calorie deficit combined with a high-protein diet is important. Ideally, you should support your workout with high-quality proteins, healthy fats, and fiber-rich foods. Integrate your workout into a sustainable fitness program that combines training and nutrition.
Conclusion: Your abdominal workout for more stability and strength
A strong core is the foundation for every movement—whether in sports or everyday life. This week's abdominal workout specifically strengthens your core and can be incorporated regularly with little effort. With the right accessories from Atletica and a consistent routine, you'll achieve visible and noticeable results in the long term. Especially when combined with a healthy diet and other training units like leg or upper-body workouts , this creates a holistic fitness concept for at home.
If you want to take your core training to the next level, you can find all the right products in the Atletica online shop .
