Health & Fit 10 minutes of effective abdominal workout with LeaLight

16:25  07 august  2020
16:25  07 august  2020 Source:   fitforfun.de

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10 MIN Bauch-Workout 15 Übungen für die gerade Bauchmuskulatur © Fit For Fun 10 MIN abdominal workout 15 exercises for the straight abdominal muscles No time? This excuse doesn't count for this workout! Because in just ten minutes you and your fitness influencer LeaLight will make your straight abdominal muscles burn. You do not need any equipment and can train comfortably from home.

With these 15 strong abdominal exercises , fitness coach LeaLight gives you the ideal tool for your fitness goals.

You only need a soft pad, something to drink and ten minutes.

With 15 exercises of 30 seconds each for strong abdominal muscles

Small, fast movements, holding exercises and the classic crunches : this ab workout really has everything.

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And it definitely won't be boring, because you only train one exercise for 30 seconds, then you recover for a short ten seconds and then you continue with the next exercise.

No repetitions, no excuses!

So get started now!

1st exercise: Flying Knees

You start in the four-legged position. Your shins are aligned parallel to the floor, only the tips of your toes touch the mat.

Your hands are under your shoulders and your weight is on them. Hold this position for 30 seconds.

Make sure that you have a firm stomach and that you do not pull your shoulders towards your ears.

2nd exercise: Bear Crawl

The four-footed position is also the starting position for this exercise, but this time you move a few steps back and forth on the mat; keep your shins parallel to the floor, your belly firm.

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Let your head hang loosely so that you don't cramp at the back of your neck.

3rd Exercise: Plank Downward Facing Dog

Now you go into the high Plank and push your buttocks backwards out towards your feet.

The body now forms an inverted V, this exercise is called the downward facing dog. From here you slide back forward and down into the high plank.

If you can, do this exercise a little faster to make it more intense.

Exercise 4: Single Leg Circles

For the next exercise, you will lie on your back for the first time. While your lower back remains firmly on the ground, your legs - one on the right - the other on the left - describe large circles.

You can use your hands to help and slide them under the lumbar spine if you feel that you are otherwise too easily hollowed out.

5th Exercise: Crunches

You remain in the supine position, the heels are angled, the tips of the feet are drawn towards the tip of the nose and the hands go to the temples.

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Then you do the classic crunches . Hold the tension up for a moment.

Clearly audible breathing is expressly permitted.

Exercise 6: Mountain Climber (slow)

The plank position is high again. Your hands are under your shoulders and now you alternately slowly pull your knees up to your chest.

Hold the tension briefly at the front, only then will the leg slowly move back to the starting position.

7th exercise: Folding knife

It is again in the supine position. The legs are bent at 90 degrees, the upper body pulls towards them.

Hold this position briefly, then go into full body extension.

Only go as deep towards the floor as you can, so avoid a hollow cross. Then pull your arms and legs together again towards the center of your body.

8th Exercise: Leg Scissors

Extend your legs and slowly move them up and down in the scissor movement.

The hands can be supported under the lower back. The belly is firm and the navel is retracted.

Only go as deep as you can keep the tension going.

Exercise 9: Leg Raises

Another classic follows: leg lifting. Your legs are stretched out and go deep together. The lower back remains firmly on the ground.

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Then pull the force from the lower abdominal muscles back towards the ceiling.

Again put your hands on the lumbar spine if you otherwise fall into the hollow back.

Exercise 10: Power Mini Crunches

With this crunch variation, you only perform very small movements, because the abdominal muscles should be under constant tension.

The legs are slightly bent, the tips of the feet are drawn towards the nose and in small dips you push the upper body as far as possible towards the knees.

Exercise 11: Leg Circles

And again the lower abdominal muscles are on the collar, because the lower back must not leave the mat while you are describing circles with your legs.

Go down on the right and back up on the left. As always, the stomach is firm and the neck relaxed.

Exercise 12: Leg Lift Hold

The legs are lifted from the floor at an obtuse angle and you hold this position upright for the entire 30 seconds.

13. Exercise: Crunch Hold

And because it was so nice, the next holding exercise follows immediately. The legs are bent, the thighs press against the palms, the hands against the thighs.

If you don't tremble, you're not accelerating enough. You only stay loose on the neck.

Exercise 14: Plank Jacks

The last change of position for this workout is pending. For the plank, your hands are under your shoulders.

While you keep the tension in your upper body, you jump with your legs together and apart again in rapid alternation. Avoid an extremely hunched back.

15th Exercise: Mountain Climbers (fast)

In this last exercise you have to give everything again. From the high plank, pull your legs alternately forward as fast as you can.

After 30 seconds of pushing your heart rate again, you made it.

You still have breath? Then visit our FIT FOR FUN YouTube Channel for more varied workout videos.

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