Briefness is the spice – is that also the case in sports? In fact, even small fitness sessions can have a positive effect. Especially if you focus on high intensity exercises and repeat them three to five times a week. A healthy, balanced diet is also important to your athletic success. In order to burn fat, you have to be deficient in calories. This means that you burn more calories than you take in. Tip: In order for muscle to grow, they need protein. Plus, protein-rich foods fill you up for longer and prevent food cravings.
A 10-minute workout to flatten the stomach
We will offer you cramping exercises for your stomach, with which you can effectively strengthen and tighten the muscles of your core. Do this in a circle – and do the exercises in succession in several rounds.
This is how it works: Complete each exercise for 30 seconds. After the sixth and final exercise, take a 20-second break. Then start a new round and start over with the first exercise. You do 3 passes in total.
Exercise 1: Leg raise
The circuit begins in the back position and stretches on your fitness mat. Now lift your legs in the air until they form a 45-degree angle. Then lower yourself back toward the floor, but don’t put your legs completely down. During the exercise, make sure that your lower back is touching the ground all the time and that you are raising your legs using the strength of your abdominal muscles.
Exercise 2: crunches
Stay on your back, heels up, lower back firmly on the mat. Place your thumbs on your temples or place your fingers behind your head. The elbows point outward. The neck remains long throughout the exercise. Lift your torso up and pull your belly button inward. Exhale as you rotate and engage your entire core. As you exhale, slowly lower yourself down.
Exercise 3: start commenting
This exercise is similar to a leg raise. With that said, instead of raising and lowering your legs, keep them in the air at a 45-degree angle.
Exercise 4: Russian Twist
You are sitting slightly leaning back on your fitness mat. The legs are fixed, the arms are also slightly bent and are at the level of the navel. Tighten your stomach and rotate your torso from side to side. You will notice that this exercise primarily trains the oblique muscles of the abdomen.
Übung 5: mountain climbers
Enter pressure mode. Now alternately pull one leg to the chest. Be careful not to tighten your buttocks too much. Big side effect: The muscles in the arms, buttocks, and legs are also worth the money. And your endurance will also be excellently trained.
Exercise 6: planks
Finally, get into the plank. Take a push-up position, supporting yourself on your elbows and planting your toes. The rest of the body is in the air and is stretched straight. The head, back and bottom form a line. The plank not only refines your core, but hardens your entire body.
