Top Bauchmuskel-Workouts

With these five routines consisting of eight intensive exercises, you can train your abdomen optimally.

1st exercise: Russian twists with the kettlebell

- Sit on the floor, bend your knees and press your legs together.
- Take the kettelbell dumbbell, hold it by the handles and with your elbows bent in front of your upper abdomen.
- Lift your feet off the floor and find your balance on your tailbone.
- Turn onto your right side and touch the floor with the kettlebell.
- Immediately afterwards, do the same on the left.
- Repeat these alternating movements until the end of the sentence.
- Tip: Rotate your upper body and the kettlebell with your abdominal muscles and not with your arms.

2nd exercise: Kettlebell windmill

- Stand with your legs shoulder-width apart and turn your left foot outwards.
- Take the kettlebell in your right hand and lift it straight up to above your head and shoulder.
- Point to the outside of your left thigh with your left hand
- Turn your head and look up at the kettlebell.
- Move your hips to the right side.
- Slowly come down with your upper body towards your left ankle
- Slide your left hand down the outside of your leg.
- Go down as deep as you can.
- From the lowest point, you now return to the standing position. It is very important to perform this phase of the movement just as concentrated and slowly.
- First complete all repetitions of a set on one side before taking the kettlebell in the other hand.
- Tip: Actively push the weight towards the ceiling to engage the shoulders, back, chest and inner abdominal muscles by providing the necessary balance.

3rd exercise: Inverted abdominal press on the cable pulley

- Attach an ankle strap to the cable.
- Place the guide roller at the bottom of the tower.
- Sit in front of the machine with your legs closed.
- Fasten the ankle straps to both ankles.
- Lie on your back.
- Raise your legs and form two right angles (thighs to the floor, lower legs to the thighs).
- Stretch your arms out to the side
- Raise your hips and bring your knees as far towards your head as you can.
- Keep your knees bent.
- Remain in this position for a moment.
- Slowly stretch your leg and return to the starting position with the double angle.
- Perform the return movement slowly and correctly.
- Work against the pulling force of the cable tower.
- Tip: Use a lighter weight at first and concentrate on the correct execution.

4th exercise: Abdominal press on the steel cable

- Attach a two-sided rope handle to the cable pull.
- Snap the guide roller into place at the top of the tower.
- Take one end of the rope in your left hand and one in your right hand.
- Kneel on the floor in front of the tower and pull the ends of the rope to either side of your head at the same time until your hands are level with your ears.
- You must maintain this arm position throughout the entire movement. You must not move your arms, as this would distort the exercise.
- Keep your hips stable.
- Slowly bend your upper body forward until your elbows reach your thighs.
- Contract your abdominal muscles and tense them. Breathe out strongly.
- Pause for a moment in this position.
- Slowly move back to the starting position. Work against the pulling force of the tower.
- Tip: A little overstretching at the top is okay for this exercise. This will give you a little more freedom of movement.

5th exercise: TRX pendulum

- Adjust the TRX bands so that the handles hang approx. 10 - 15 cm above the floor.
- Get into the push-up position.
- Place your hands on the floor under your shoulders and put your feet into the TRX loops with your toes pointing downwards.
- Extend your legs so that your body is slightly bent but still almost straight between your shoulders and the loops. The feet are placed slightly below hip height. (see tip).
- Stretch your legs out together.
- Swing it to the right by contracting your oblique abdominal muscles on the side. At the same time, push your hips up towards your chest.
- Stay in this position for a short moment.
- Swing back very slowly to the starting position by squeezing the opposite side.
- Tip: To protect your lumbar vertebrae in the lower back, you must keep your hips higher than your feet throughout the entire movement.

6th exercise: TRX skewer

- For this exercise, the handles of the TRX bands must also hang approx. 10 - 15 cm above the floor.
- In the push-up position, place your hands at shoulder height again and step into the loops with your toes pointing downwards.
- The basis for this exercise is a slightly bent body, whereby the hips must always be above the feet.
- Keep your legs straight and together.
- Unlike in exercise 5, now lift your hips towards the ceiling.
- Tighten your abdominal muscles to raise your buttocks to the highest possible position.
- Arms and back should be straight during the entire exercise.
- Pause for a moment in the top position.
- Slowly come back down with your hips and return to the starting position.
- Tip: Lower your upper arms slightly and apply pressure to your hands. This will give you greater stability during the exercise.

Exercise 7: Rope climbing abdominal press

- For these special crunches, lie on your back and bend your legs.
- The feet are flat on the floor.
- The lower back arches naturally.
- Now imagine that a rope is hanging from the ceiling and falls directly onto your chest. Grab the imaginary rope with both hands and roll your head and shoulders up from the floor.
- Tip: The higher you get, the more your oblique abdominal muscles are used.

Exercise 8: Board circle

- Get into the push-up position. Your hands are placed close under your shoulders.
- Head, back, hips and heels form a straight line.
- Your hands are the fixed pivot point for the exercise.
- Now walk with your feet in a circle until you have completed a full turn.
- Tip: Maintain the "plank shape" strictly during the movements. Your hips should be low, your head neutral and your spine straight.
Now that you know the exercises, it's time to work on the routines into which they are integrated. Here are the five suggestions you can work with:
Routine 1: The marathon runner
Endurance is an important part of the workout because your core and abs need to work throughout the day to stabilize your spine and control your movements. This routine uses moderate weights and higher repetitions to improve your endurance and make you stronger, leaner and more toned.
- Abdominal press on the steel cable (3 sets x 15-20 repetitions)
- Kettlebell windmill (3 x 15 per side)
- TRX skewer (3 x 20)
- Rope climbing abdominal press (3 x 15-20)
- TRX pendulum (3 x 15 per side)
- Board circles (3 x 5 rotations in each direction)
2nd routine: Tabata exercise
In less than five minutes, your abdominal muscles will be burning and your metabolism and fat burning will be massively boosted.
- Exercise of your choice
- 8 sets of 20 seconds each
- Pause for 10 seconds in between
3. routine: time acrobat
The routine is perfect for the end of training. Your entire torso will be beaten in less than ten minutes. Try not to take any breaks between rounds. To really challenge yourself, you can do this routine twice.
- Russian twists with the kettlebell (1 set over 60 seconds)
- Rope climbing abdominal press (1 set over 60 seconds)
- Abdominal press on the steel cable (1 set over 60 seconds)
- Plank circuit (1 set over 60 seconds with alternating directions)
- Reverse abdominal press on the cable pulley (1 set over 60 seconds)
4th routine: Everything revolves around the oblique abdominal muscles
The oblique abdominal muscles are often neglected. Build them up with this tough routine. Use moderate to heavy kettlebells and perform each movement correctly. Rest up to one minute between sets.
- Kettlebell windmill (4 x 10-12 per side)
- TRX pendulum (1 x 20 per side)
- Russian twists with the kettlebell (4 x 15 per side)
- TRX pendulum (1 x 20 per side)
Routine 5: The serious six-pack superset session
The cable movements should be done with moderate to heavy weights to promote growth, while the plank circuit is intended as a recovery exercise.
For supersets, you must perform two exercises immediately one after the other without resting. Only then can you rest for one minute before the next superset begins.
- Abdominal press on steel cable (3 x 10 )
- Board circles (3 x 2 per direction)
- Reverse abdominal press on cable pulley (3 x 10)
- Board circles (3 x 2 per direction)