Abdominal Weight Loss Program: Free 4 Week Workout Plan

The training plans for beginners and advanced users contain the following exercises, which you can combine again and again during the training period so that you can achieve rapid effects.

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The exercise is performed in an upright position with feet shoulder-width apart. Now lower your right arm to your right knee, then switch sides.

Cross your arms

Return to the crunch position. Without momentum, lift your torso with your arms straight above your head.

Roll plank with dumbbells

Kneel on the floor and grab the barbell with your hands. Then roll slowly forward, your lower legs coming up slightly.

Weight ball crunches

Adopt the same position as in the Arms Up Crunchs exercise. Additionally, hold the weight ball in your hands to increase the intensity.

Side plank with leg lift

First, lie on your side and support yourself with your forearm and the side of your foot. Then lift your hips, your body should form a straight line. Now lift the top leg parallel to the other.

bug exercise

Staying in the crunch position, raise your legs to a 90 degree angle so that your legs are parallel to the floor. Now move one arm and the opposite leg down at a time.

Pelvic leg lift

The exercise is also performed while lying down. The arms rest on the floor with the palms facing inward. Now lift your pelvis and legs, feet towards the ceiling.

Knee pad with ball

The starting position for this exercise is the front press, you place your hands on the ball. As soon as you have found your balance, pull your knees towards your elbows.

Side plank with leg lift

First, lie on your side and support yourself with your forearm and the side of your foot. Then lift your hips, your body should form a straight line. Now lift the top leg parallel to the other.

Arm crunch to the side

This exercise is done lying on your back with your legs straight. Squeeze your stomach and lift your upper body off the ground, your right arm going to your right foot. Then switch sides.

Front drop with raised leg

Raise yourself on your elbows and toes, facing the floor. The hips should form a straight line with the shoulders. Now lift one leg towards the ceiling and hold the position.

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