You impressed with her Handstand-acrobatics the Jury at the super talent in 2018: physiotherapist and trainer Rieke.
From your time as a pole dancerin you know how important a well-trained Core is and what is important for an effective abdominal Workout.
Therefore, it has selected for you a 23-minute Workout with different Exercises for a Home workout that will activate all the abdominal muscle groups optimally, and strengths. You only need a Mat, something to drink and you’re ready to go.
Five sets each of four Exercises of two passages
Rieke explains to you a total of five sets of four Exercises. The rates are always in between, once repeated, with thirty seconds of rest. The Exercises themselves are always carried out thirty seconds. The first sentence has it already.
For this Exercise, you enter in the supine position. The lower back is firmly pressed into the Mat, the legs are stretched out to the ceiling, at a 90°angle to the body. Now you put the hands to the inner side of the legs. While the legs press against the hands, pressing the hands to the outside. This Position is held for thirty seconds.
Crunches through the middle
Same starting position as before, but now passing the hands through the legs. Sliding the torso up and make sure that the shoulder blades lift from the floor.
The feet are positioned and now you attack the body to the side, past your heels alternately to the left and to the right. The Exercise is more difficult, the further the heels away from the body are. Be sure to go over the side to the front and not to push up too much.
Then again, the first Exercise again – on the breathing, and back don’t forget! It’s thirty seconds of rest to follow. Then, the whole sentence is repeated.
That’s not enough for you? To see the other records with which Rieke brings the abdominal muscles to Burn, check out the FIT-FOR-FUN YouTube Channel.
Four more sets of four abdominal exercises are here waiting for you. Let’s go!
The Essentials for a successful abdominal Workout
In order for you to perform the abdominal exercises effectively, it is important to pay attention to a few things.
- Torso muscles tense: Before anything else, this is a solid hull. In each Exercise, you should keep active the voltage in the belly.
Not in the hollow cross fall: In the supine position should your lower back in the Mat is pressed, so that no hollow. This is a strong effort not so easy. It falls to you in the case of an Exercise is particularly difficult, go with the legs, not so low towards the floor, that makes it easier.
Quiet breathing: Basically, the Training always, quietly to breathe. Especially in the case of abdominal exercises, it sometimes tends from the effort to hold in air. This is to be avoided.
Don’t tense up: This can be especially in the neck easily happen, for example, in the case of Crunches. Therefore, the nape of the neck and head loose hold and make sure that the shoulder blades lift from the ground, just the head.
No swing: abdominal exercises often consist of small movements, which, however, it in have. If you get momentum, it no longer makes the Exercise so much. The power must come from the abdominal muscles.
Breaks to comply with: In the breath breaks the legs a little loose, maybe a SIP of drink and especially the belly relax. Then it can go after that with full Power on.
*The contribution “Without, devices: Intense, six pack, Workout for a big belly,” is published by FitForFun. Contact with the executives here.