Abdominal muscles

“Push the barbell up” is an exercise for the straight and sloping abdominal muscles, which requires a weight and an aerobic mat. Starting position is lying backwards on the mat. The legs are bent towards the buttocks and stand on the floor.

The arms are stretched vertically upwards and hold a dumbbell. The head is raised from the floor and looks in the direction of the weight. To perform the exercise, the dumbbell is pushed up as far as possible. The upper part of the body is lifted off the floor. At the highest point the movement reverses and is returned to the starting position.

Gluteus

An effective buttock exercise is “hip swinging with the gym ball”. The starting position is lying on your back on a gymnastics mat. Head, upper body, arms and pelvis rest on the floor, only the legs rest with the lower legs on the ball.

To start the exercise, pressure is exerted on the ball with the calves so that the buttocks lift off the floor. The shoulders and arms remain on the floor. At the highest point the position is held briefly and then lowered again slowly and in a controlled manner.

Thigh Musculature

The “Leg Curl Machine” is a suitable exercise for training the thigh muscles. This exercise can only be performed on one machine. You lie on your stomach on the machine and hold on to two handles with your hands.

The lying position should be chosen so that the ankles fit exactly under the padding provided for this purpose. In this position the legs are slightly bent and are therefore under tension during the entire exercise. When doing the exercise, the knees are bent and the ankles are pulled towards the buttocks. However, the calves are only pulled so far up that they are not completely vertical. In addition, one should make sure that the weight never touches the supports but is always free.