Christmas pounds can still be hidden under thick sweaters. But it will take us more time to put on our close fitting T-shirts again than you think. That’s why it’s time for sports cosmetic surgery to keep your abdomen at its best. Our editor Christin ilgner showed the best practice of sexy six pack abs.
Before that, of course, exercise is not magic. Without the right diet and other factors, we can’t just let the excess fat disappear. However, the stomach must be challenged during exercise because only obvious muscle tissue can be seen. Muscles also consume more body energy. In the abdomen, they can also improve core stability and posture.
Step 1:
Starting position: sit on the floor with your hands behind your body. The upper body tilts back slightly.
Step 2:
Tilt back further, use the lower abdominal muscles to lift the legs off the floor and hold the position for 10 seconds. Important: don’t be listless and keep your back straight.
Perfect movement of beautiful waist
Step 1:
Lie on your side and bend your legs slightly. The head lies loosely on the extended lower arm.
Step 2:
Support yourself at right angles with your upper arms and now lift your legs about 20 cm off the ground at the same time. Hold this position for 15 seconds. Repeat 5 times on each side.
Hump to the flat center of the body
Step 1:
On all fours. Thighs and calves form a right angle. Put your hands directly under your shoulders.
Step 2:
Inhale slowly through the nose and have diarrhea as much as possible to form a small hump. Hold the position for 10 seconds. Five repetitions.
Physical tension, not only training the abdomen
Step 1:
The forearms are shoulder width apart. Push off the floor and hold the position for 30-60 seconds. Important: tighten the abdomen to avoid back depression. Do it 3-5 times.
Use twist to strengthen your oblique muscles
Step 1:
Lie on the floor with your legs at a 90 degree angle. Extend your arms from your body.
Step 2:
Now turn the bent leg to the left. During exercise, keep your head, shoulders and back firmly on the floor.
Step 3:
Now turn your hips in a controlled way from your abdomen to the other direction. There are 15 changes between pages.
Directly above
Step 1:
Lie back firmly on the floor with your legs straight up.
Step 2:
Tighten your lower abdominal muscles and lift your pelvis. Keep moving for 2-3 seconds and repeat 10 times.
Sexy six pack abs with side curls
Step 1:
Lie on the floor and bend your left knee closer to your right shoulder. Extend your right leg over the floor.
Step 2:
Hold the position briefly, then switch sides. Keep your shoulder blades off the ground. Do it 10 times on each side.
Advanced practice
Step 1:
Lie flat on the floor. Bend your legs and touch your toes. Extend your arms forward so that your shoulder blades do not touch the floor.
Step 2:
Inhale and pull your arms back in a smooth motion, while straightening your legs to form a wide “V” shape. 5 smooth change.