Whether or not you have a flat stomach area – it is decided by far more muscles than those around your navel. If the relationship between the abdominal and back muscles and an overall strong trunk is not balanced, you will look in vain for nicely defined muscles in the middle of the body. The great thing is: You can do this without the endless sit-ups and crunches! After all, there are great sit-ups alternatives.
We have divided our exercises into 2 categories that work your muscles appropriately. The result is a great overall package that gives you a firm center and, by the way, helps you achieve perfect posture. Even better: Our training plan for visible abdominal muscles! Here he is:
How do I get a six pack without sit-ups?
The way to a cushion-free stomach does not lead through endless crunches, but through effective stabilization exercises. If your body fat percentage is too high, unfortunately, you won’t see too much of the muscles. So see the exercises in our picture gallery as a supplement to proper nutrition, normal full-body training and cardio units.
This mix boosts your metabolism and fat burning, which ultimately exposes your muscles. In Workout 1 you will first master a basic stabilization exercise, then a harder version of it. Workout 2 follows dynamic and integrated stabilization. Switching between workout 1 and 2 will soon make both of them easier for you. You can find out what else can push your metabolism in this article.
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Which abdominal exercises are most effective?
The stabilization muscles mentioned come in two variations. We’ll briefly introduce them to you here. In the picture gallery you will then find two workouts that build on each other and are made up of exercises from both categories.
1. Stabilization exercises
This is about exercises that stabilize the spine and pelvis, as your body remains in a static position. The classic forearm support is one of the best exercises for the deep core muscles, which encircle the stomach, waist and pelvis like a corset and ultimately bring about the coveted flat stomach.
Do you already know what we want from you? Correct: Practice the classic forearm support until you can hold it perfectly for 90 seconds. The same applies to the side support: 45 seconds per side are the goal.
Can you do everything long ago? Great, then you are ready for the advanced variant: keeping your arm, leg or even both in the air or shifting the exercise to an exercise ball demands the deep stabilizing muscles in completely new dimensions due to the changed center of gravity. In addition, full concentration is required so that you keep your balance stable and do not fall on your face. You can read here which other Plank variants are available.
2. Dynamic stabilization exercises
This category gets your arms and legs moving, but the core stays still. This makes it even more difficult for the muscles to counteract and support the spine.
What this is about: Move parts of the body that are made for movement – but only those! That sounds easier than it is, because balancing the side plank with oars or the climber on the ball requires maximum performance from the entire torso.
It won’t work the first time, but it pays to stick with it, because the benefits are sensational! You improve your coordination, train your balance and become more athletic overall.
What tools do I need for ab training with sit-ups alternatives?
In principle, ab training can also be carried out wonderfully without equipment. But if you want to intensify your abdominal training and really want to lure every muscle on your stomach out of the reserve, you should get a few tools. For the workout in our picture gallery you will need the following:
- a dumbbell set (around 4 to 5 kilograms)
- an exercise ball
- a fitness band
If you train intensively, you shouldn’t miss out on regeneration. Self-massages with the fascia roller or a massage ball accelerate the recovery of the muscles throughout the body and are really good for you. You can find out more about fascia training in this article.
How important is the right diet for a six-pack?
Good food is extremely important! You cannot only do your stomach good from the outside. Here is the perfect belly (-way) lining:
More proteins: How body fat melts: The mix of low-carbohydrate and high-protein food is just as important as a proper workout. You incorporate more protein into every meal. Even eating consumes energy: around 25 percent of protein calories are consumed by digestion. In addition, the increased protein intake alone enables the build-up of muscle mass – and that can also be seen. Find out here which foods are real protein bombs.
However, you can find the best nutrition for six packs in our nutrition plan for visible abdominal muscles:
Less calories: At the end of the day you can take stock, preferably a negative one – at least as far as your calorie intake is concerned. While exercise is a key to belly fat loss, your time in the gym is of little use if you ingest more calories than you burn. Simple savings measure: Cut out liquid calories, prefer to drink only water and unsweetened tea. Eating slowly and chewing well will also help. This is the only way to transmit the full signal to the brain.
More fire: You can also boost your metabolism by consuming capsaicin. The substance that brings the spiciness in chilli and pepper heats up your fat burning for a short time. The ginger root has similar effects, and when cooked it also curbs the appetite. By the way, you can lose weight with ginger water.
It is not for nothing that there is the well-known English proverb “Abs are made in the kitchen” (abdominal muscles are made in the kitchen). If you want to find out more about foods that – in combination with the right training – conjure up a crunchy six-pack, then read on here.
So, let’s move on to the workouts with the sit-ups alternatives in the gallery: After a 10-minute warm-up, you do workout 1 on 3 (non-consecutive!) Days per week. In the following week, you do workout 2 in exactly the same way. Workout 2 alternates weekly for 8 weeks! Or train right away according to the plan:
Forearm support position. To do this, support your elbows under your shoulders, put on your toes and keep your body in a straight position. The view goes to the ground. Tense your torso firmly and lift one foot off the floor. Hold for 60 to 90 seconds, repeat with the other foot. Alternatively: change legs at halftime.
Strong tip: The hips remain stable and parallel to the floor throughout the execution
Put your feet up on a weight bench with the tips of your toes. Support your forearms on the floor, your weight on your feet and arms. Tense your core to keep your body weight stable. The body must form a line from heel to crown, for this the head must be lowered slightly. Hold position for 10 seconds, then pause for 10 seconds. Repeat the sequence 10 times.
Strong tip: Do you need more? Then work towards holding the position for 60 to 90 seconds
Lying on your side. Extend both legs and place your right foot on top of the left. Support your left elbow below the shoulder, push your body weight up and bring your body into a straight line (from head to toe). Put your right hand on your hip. Hold position for 30 to 45 seconds, then switch sides.
Strong tip: Put your hands on your hips and bend your elbows towards the ceiling – that brings stability
Side support with knee raises Take a side support position, the body forms a straight line. Tense your torso and loosen your left foot from the floor. Bend your knees and pull towards your chest, your left foot is at the level of your right knee. The body weight is now on the left forearm and the inside of the right thigh. Hold for 30 to 45 seconds, then switch to the other side.
Strong tip: Slowly feel for it! Hold this position as long as possible and pause as long
a) Put your hands on the side of an exercise ball, push your elbows through. Extend your legs long enough to get into the push-up position.
b) Now lift your right foot off the floor, bend your knee and pull it towards your chest. Lower again and repeat with the left. Avoid compensating movements, keep your shoulders and upper body in the same position. Continue alternating until you have 12 to 15 repetitions per side.
a) Stand to the right of a step with a heavy dumbbell in your right hand. Get in the squat position until the weight is at shin level. The hull is solid.
b) Push up into the standing position and place your left leg on the raised area.
c) Pull your right leg quickly and stand on the step. Back to the starting position. After 5 repetitions, switch sides, pause for a minute, start over.
a) Come to the floor in the forearm support with a view of the cable pull. Grasp the handle with your free hand, the palm of the hand points to the floor, the arm is stretched out. The cable is under tension. Tense your torso firmly and keep your upper body stable. Avoid compensating movements forwards or backwards.
b) Now pull the cable towards your body until your hand is level with your ribs. Slowly back to the starting position and from the front. Only the arm moves, the trunk remains stable. 10 to 12 repetitions, then switch sides.
Hold a dumbbell in each hand. One weight should be around 5 kilos heavier than the other. Hold both over your head with your arms stretched out, the palms facing each other. Firmly tense the entire trunk, slowly walk 10 steps forward at first, then work towards 20 steps. When doing this, deliberately roll your feet from the heel to the toes. Switch weights and go back. 60 seconds break, then 2 more passes.
Strong tip: Choose the weights so that you can just barely walk with perfect core tension