A strong and defined stomach is not only aesthetically desirable , but above all, extremely important functionally. The abdominal muscles form the central foundation for a stable core , protect the spine , and ensure efficient power transfer in all movements. Nevertheless, most training programs repeatedly use the same classic exercises like sit-ups or crunches – often with limited success and with the risk of causing tension or pain.
That's why today we're introducing you to five little-known but extremely effective exercises that train your abdominal muscles holistically. They strengthen not only the visible muscles, but also the deeper layers that ensure stability and posture. With the right equipment from Atletica , you can easily integrate these exercises into your workout and thus sustainably improve your core strength.
1. Dead Bug – The ultimate exercise for the deep abdominal muscles
The dead bug is a fantastic exercise that is often underestimated . It activates the deep transversus abdominis muscles, which act as natural corset muscles to protect the lower back and improve posture.
Execution :
- Lie on your back and stretch your arms vertically upwards.
- Raise your legs to a 90-degree angle, knees above your hips.
- Slowly stretch one leg straight forward and at the same time stretch the opposite arm backward.
- Make sure your lower back stays flat on the floor throughout the movement.
- Return to the starting position and switch sides.
Why is the Dead Bug so effective?
This exercise teaches you to consciously activate your core muscles without straining your lumbar spine. The dead bug is ideal for building a stable core, especially for people with back problems or beginners .
Equipment tip: You can increase the difficulty level with Atletica ankle weights .
2. Hollow Body Hold – More than just an abdominal exercise
The Hollow Body Hold is an isometric exercise that strengthens the entire core, including the deep abdominal muscles and hip flexors .
Execution :
- Lie flat on your back.
- Lift your head, shoulders and legs slightly off the floor, arms stretched forward.
- Your back remains flat on the floor.
- Hold this position for 20 to 60 seconds.
Variation: Advanced users can lower their legs further or lengthen the hold time.
Advantage: This exercise also trains stability , which is important in everyday life for balance and injury prevention.
3. Russian Twist with Medicine Ball – For strong oblique abdominal muscles
The Russian Twist is particularly suitable for strengthening the oblique abdominal muscles and improving rotational strength.
Execution :
- Sit on the floor with your legs slightly bent.
- Lean your upper body back slightly and hold a medicine ball or kettlebell in front of your chest.
- Rotate your upper body in a controlled manner from left to right.
- Perform 3 sets of 20 repetitions (10 per side).
Why? In addition to the visible oblique abdominal muscles, the deeper muscle layers that are important for a stable core are also activated.
Atletica Tip: Use the Atletica medicine ball or kettlebells for more variation.
4. Plank-to-Push-Up – Holistic core and upper body training
This exercise combines static and dynamic elements, challenging the entire torso as well as the shoulders and arms.
Execution :
- Start in the forearm plank.
- Push yourself into the high push-up position with one hand alternately.
- Lower yourself back into the forearm plank in a controlled manner .
- 3 sets of 10 – 12 repetitions are ideal.
Effect : Strengthens the abdominal muscles, improves stability and also trains the arm and shoulder muscles.
5. Hanging Leg Raises – Challenge for the lower abdomen
Hanging leg raises are among the most effective exercises for the lower abdominal muscles.
Execution :
- Hang from a pull-up bar with your arms straight.
- Lift your legs straight or slightly bent until they are parallel to the floor.
- Lower it in a controlled manner.
- 3 sets of 10 – 15 repetitions.
Equipment tip: For home use, we recommend the Atletica door pull-up bar, which is easy to install.
6. Why lesser-known abdominal exercises are often more effective
Many well-known abdominal exercises focus on the visible muscles (rectus abdominis) and neglect the deep muscles that provide stability . The consequences can be muscular imbalances, back pain , and poor posture.
The exercises presented train the core holistically and promote not only muscle strength, but also coordination, balance and posture.
7. Additional tips for your abdominal training
- Regularity : Train your core 2 – 3 times per week.
- Quality over quantity : Pay attention to clean technique and avoid momentum.
- Variation : Incorporate different exercises to activate all muscle groups.
- Nutrition : A balanced diet is crucial for visible abs.
- Equipment : If necessary, use equipment such as medicine balls , kettlebells or pull-up bars from Atletica .
8. Conclusion: More than just a six-pack
A functional core supports you in many everyday situations and improves your athletic performance . The five exercises presented here are ideal for strengthening your core, preventing poor posture , and preventing injuries.
Combined with regular training, a healthy diet , and high-quality equipment from Atletica, you lay the foundation for a strong, resilient, and defined stomach.
