Abdominal muscle training without equipment

Especially for the training of the abdominal muscles, there are countless exercises that can be performed without any aids or equipment. Raising your legs lying on the floor is one of many exercises. This exercise strengthens especially the lower part of the abdominal muscles.

The stretched legs are lifted to the vertical and then returned to the floor. The athlete should always keep control and not work with momentum. During the crunch, the upper body is lifted from the floor and moved towards the knees.

The arms are bent and the fingers grip the back of the head.The feet can be placed on the floor or lifted off the floor. Crunches train the straight abdominal muscles. Crunches with crossed legs are a variation of the normal crunches.

The right foot is placed on the left knee first, and then the left foot on the right knee. Now the left elbow goes to the right knee which activates the lateral abdominal muscles. Then the right elbow is moved to the left knee and the other side is also trained.

Another exercise for abdominal exercises without equipment and aids is hip lifting on the floor. The starting position is backwards on the floor. The arms are spread at the sides of the body and rest on the floor for support.

Now the stretched legs and the hips are lifted off the floor and led vertically upwards towards the sky. The arms are now primarily used to balance and support the exercise. The lateral abdominal muscles can be trained by the Russian Twists.

Starting position is sitting on the floor, a mat or a carpet. The feet are set up so that the legs are angled. The hands are folded in front of the chest.

From this position both hands are led simultaneously first to one side and then to the other side. On each side, both hands are briefly pressed to the floor before turning to the other side. The gaze is always directed to the hands so that the head turns gently with the thoracic and cervical spine.