With these abdominal exercises, the belly becomes taut in no time!
Why are our abdominal exercises worthwhile?
It does not have to be a washboard stomach, but we would all like to have a tight middle. It is a bit overweight health terms not so bad, even causes a higher Life expectancy and bows osteoporosis in front. But this nice side effect only have flaps on the buttocks and legs - higher up they can even be dangerous: "Muffin Top" Americans call it when the belly swells over the pants. Often a layer of fat has already formed around the internal organs, the blood pressure, Fat and sugar values drives upwards.
Where does the stomach come from?
From the age of about 30, the body burns an average of 150 calories per day less every ten years. That does not sound like much, but it shows up after a few months on the waistband. And: During the menopause, the decreasing estrogen levels make extra pounds, especially at the waist.
The good news: By their high Metabolic activity The fat cells can be removed faster on the abdomen than on the buttocks or legs. So it works with the tight dream tummy - for example, with our effective 5-minute core training, I wish you success!
Only 5 minutes daily: our abdominal exercises
Three perfect abdominal exercises for every day - they come from the core training, provide a lean, tight middle and are well suited in the context of a "belly legs butt" program.
1. Half roll back
For the lateral and lateral abdominal muscles (waist) and the deep muscles on the abdomen and pelvic floor.
Sit down and put your feet up. Place your hands on your knees. Build core tension (navel in) and roll vertebrae backwards for vertebrae - until about half of the spine is unrolled. The hands slide along the thighs. Then slowly roll up again. Raise your back in the seat. And roll back to the middle. 10 times. Then you shift the body weight slightly to the right while sitting and slowly roll to the middle - on the right side. Roll up again. Page change. 5 times per page.
2nd power criss-cross
An exercise for the inner and outer oblique abdominal muscles.
Lie on your back with your arms next to your body. Stretch both legs vertically upwards. Now build up core tension: pull in the belly button deeply, hold tension, while breathing calmly. Lift head and shoulders off the ground, put hands on the back of the head, elbows pointing outwards. Slowly lower your left leg towards the floor, while simultaneously turning your upper body to the right, keeping your left elbow in the direction of your right leg. Return left leg, turn upper body back to center, head and shoulders stay up. Page change. 2 times 10 repetitions per page.
3rd intensive crunch
An abdominal exercise for the straight and the inner abdominal muscles.
Lie supine on legs, upper and lower legs form a right angle. Put hands on the back of the head, elbows pointing outwards. Pull belly button inwards, lift head and shoulders slightly. Do not forget to breathe! Now move your upper body and knees as far as possible towards each other and come back, without completely removing your head and shoulders. Now stretch your legs diagonally across the floor and stretch your toes - your lower back stays on the mat. Come back to the starting position. And again upper body to the knees, back, legs stretch, back. Always alternating. Repeat the crunch 10 to 15 times.
Core Training: This really tightens the stomach
Our abdominal-away exercises in the test show: The stomach is just flat, but only by sport, which screws the basal metabolic rate upwards. Probably the most effective workout besides endurance training and other workouts is called core training. The special thing about it: It speaks also the deep muscles and thus appears particularly intense.
Why does core training have such a positive effect on the stomach?
For example, the lower, oblique abdominal muscles tie the midsection of the body together like a corset - and thus automatically ensure a slimmer waist. At the same time, the training also strengthens the lower lying back muscles and stabilized The entire spine: Your many short strands of muscle each begin on a vertebral body, pull over two to four other vertebral bodies and then end there. If they are strong, they can protect the spine and so on back pain prevent.
In addition, there is a vigorous deep muscles Overall, the body is more stable, protects the joints and ensures that they are optimally aligned with every movement.
What is behind the abdominal exercises?
Jurgen Klinsmann became famous overnight for his core training and lower-lying muscles. In 2006, he prepared his players for the World Cup. Although it was already known that under the big upper muscles are still smaller, but in the conventional abdominal legs and buttocks of the gyms, these were not taken into account.
Only through Pilates, the game slowly moved into the foreground - even there is the so-called Powerhouse, that is, the deep muscles of the middle of the body, constantly tense. And finally, the fitness coach of the German national football team, Mark Verstegen, developed today's core training: "core" means core - the strength training strengthens exercises not only the underlying muscles, but the performance of the entire body.
At a glance: Why core training is the secret of a taut abdomen
- Unlike traditional abdominal exercises such as crunches and the like, core-abdominal exercises also strengthen the lower-lying muscles that tie the midsection of the body like a tight corset.
- The abdominal muscle training also strengthens the pelvic floor muscles.
- It promotes an upright posture and makes the stomach look slimmer (Byebye belly fat, hello six-pack!).
- It stabilizes the entire body, so that its joints are optimally aligned with every movement.
- For strength training, you do not need any additional equipment or special sports shoes - perfect for traveling.
Abdominal Way Methods: What is it?
As already mentioned, there is no way around sport in the desire for a flat body center. Nevertheless, we took a closer look at the alternatives:
Special Top
That is promised: The elastic material is intended to shape the area from the chest to the hip and make it appear flatter.
The success: The stretch fabric is beautifully soft, the seams do not settle or cut into the skin. In addition, the top is long enough to put it effortlessly in pants or skirt. And the abdomen looks a bit flatter - with several benevolent looks.
Sauna Belt
That is promised: You wear it about three times a week for about 60 minutes. The body temperature should be increased locally, blood circulation is stimulated and the fat is broken down faster.
The success: The stomach becomes warm, but not flatter: "Anyone who sweats a lot loses fluids - but there is no connection to fat loss," explains Prof. Dr. med. Ingo Froböse of the German Sport University Cologne.
Firming cream
That is promised: Special care substances are designed to boost the fat reduction of the cells and thus provide an up to four centimeters narrower waist in just eight days.
The success: The skin is soft and smells good: in the delicately perfumed cream are many moisture binders. The fat is not impressed. It's still there after eight days.
water
That is promised: Water is supposed to promote digestion and thus ensure a flat stomach. It is recommended to drink about ten glasses of water throughout the day.
The success: The stomach is actually less bloated, because the water boosts the metabolism. In addition, drinking a large glass of water in the morning and in the evening before eating burns up to 100 additional calories per day - and the fat then melts. The water should be at room temperature. If you want, you can also drink unsweetened fruit tea.
Ultrasonic
That is promised: This method is intended to melt fat cells with ultrasonic waves by implosion - without anesthetic, for example during lunch break.
The success: It has been proven that it works - but the process is not suitable for larger upholstery because the body also has to break down the dissolved fat. There are no other known side effects. Dr. med. Jan Pasel, Plastic and Aesthetic Surgeon, says: "The method is so new that there are many questions, all that is clear is that it does not replace a classic liposuction, it is a proper procedure that should not be neglected . "
bodice
That is promised: The tight bodice is to squeeze the stomach so that he looks really good in a tight dress.
The success: The belly is really a few inches flatter - but the bodice may not sit too tight, otherwise it comes to the edges to small bacon rolls.
massage
That is promised: Gentle circular movements are supposed to stimulate the blood circulation and thus the entire cell metabolism - and in this way tighten the tissue.
The success: Massages alone do not provide a flat stomach, but they have a supportive effect and help in the long term to firm the tissue - especially if a deep connective tissue massage is made.
nutrition
That is promised: Certain foods should bring a slender center, while others cause a belly swelling.
The success: Unfortunately, no one gets slimmer through eating, but you can really stimulate the digestion with spices like anise, basil or mint. Steamed vegetables are also particularly easy to digest, as is the starch in rice and jacket potatoes. Also good are bitter substances, eg. In radicchio or artichokes, or fresh fruits that contain a lot of water. On the other hand, you should better avoid legumes, cabbage, onions, leeks and too many chewing gum: they stimulate the ingestion of air and cause bloating with sugar substitutes.
Electric pulse belt
That is promised: Minimal surges are designed to activate the muscles that contract muscle contraction to mimic natural muscle movements and create a washboard-shaped abdomen.
The success: The contraction does not break down any fat, after all, there's more muscle. However, only the superficial fibers are strengthened by electric impulses - and also only partially, since not all react to the same current strength. "These devices have the greatest effect when combined with fitness exercises, such as in the rehabilitation area," says Prof. Dr. med. Ingo Froböse.
Video Recommendation:
