Bauchmuskel-Training für Zuhause

This simple home training program can be carried out without much effort and without additional equipment. The whole program only takes around 20 minutes and should be done three times a week. The abdominal muscle training program can be done conveniently anywhere.

Training procedure

This simple abdominal muscle workout was designed for targeted training of the entire abdominal and core muscles. The focus is on building muscle, which can be trained with various exercises that do not require any additional fitness equipment. The workout should be done three times a week and at least once on a non-training day. The ideal combination would be Monday-Wednesday-Friday. If your abdominal muscles are still sore from your last workout, you should wait until your abs are fully recovered before starting a new abdominal muscle workout.

Day 1 - Abdominal muscle training
Exercises | Sets | Repetitions and timing

Crunch 3 20
Horizontal Leg Raise (floor) 3 15 - 20
Plank 3 MAX Time

Day 2 - Abdominal muscle training
Exercises | Sets | Repetitions and timing

Floor Reach 3 15
Abdominal Air Bike 3 15-20
Side Plank 3 45 seconds

Day 3 - Abdominal muscle training
Exercises | Sets | Repetitions and timing

Floor Crunch 3 20
Floor Reach 3 15
Advanced Hover 1 3 minutes

The individual exercises:

1 - Floor crunch
Lie on your back on the floor with your calves resting on a bench or chair. Now bend your arms and place your fingertips on both ears. From this position, looking straight ahead, raise your shoulders and upper body and pull your elbows as far forward as possible (crunch). Make sure that your abdominal muscles are always tensed. Stay in the highest position for a second and then slowly return to the starting position.

2 - Plank
This exercise is similar to a push-up, except that the weight of the body is not held on the hands and outstretched arms but on the forearms. In a plank, you first lie on your stomach and then support yourself with both forearms. The legs are stretched and the feet are supported by the toes. The body tension is distributed over the entire body. The forearms can be positioned in a parallel or V-shape. The hands can be open or closed in a fist. It is important to keep the entire body straight so that the back is kept straight and the buttocks are not lifted too high. Stay in this position for as long as you can.

3 - Side-Plank
In this exercise, the plank is performed sideways on one arm. To start, lie straight on the floor at your side. The upper arm is positioned on the thigh, while the arm lying on the floor is now positioned at a 45 degree angle. Now try to lift your torso and support your body weight on the bent arm (forearm). It is also important to maintain a straight posture here so that you have a straight line from your feet to your head. Make sure that the hips do not drop too much, otherwise the body will buckle. In this exercise too, the end position must be maintained with the entire body tension.

Active Drink

15,90 € incl. VAT

Active Drink

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Active Drink