For all exercises, do 2 to 3 passes with 15 repetitions each. This is only a guideline and must be adjusted to the respective performance level. If you can do fewer or more repetitions, the number of repetitions can be adjusted by using the additional weight (dumbbells etc.). Otherwise you will do so many repetitions that you will be exhausted after 3 runs. That can be less or more repetitions than 15 then.
Exercises for the stomach
1 exercise Lie on your back and cross your arms in front of your chest. The legs are angled and the knees are hip-wide apart. Raise your head and shoulders and move your upper body towards your thighs.
You do not have to raise your upper body completely. It is also sufficient to lift it to the end of your shoulder blades. Proceed slowly when lifting up and down.
2 Exercise Lie on your back and cross your arms in front of your chest. The legs are stretched out and lifted. Walk with your legs as far up as possible.
Raise your head and shoulders and move your upper body towards your thighs. You do not have to raise your upper body completely. It is also sufficient to lift it to the end of your shoulder blades.
Then let your upper body and legs sink again. Proceed slowly when lifting up and down. 3 Exercise Lie on your back and cross your arms in front of your chest.
The legs are angled and the knees are hip-wide apart. Raise your head and shoulders and bring them sideways to your knees. Thereby turn your upper body.
You do not have to raise your upper body completely. It is also sufficient if you lift it to the end of your shoulder blades. Proceed slowly when lifting up and down.
Then change the knee and turn your upper body to the other knee. 4 Exercise Lie on your back and keep your arms stretched out. The legs are angled and the knees are hip-wide apart.
Raise your head and shoulders and bring your upper body to your thighs. You do not have to raise your upper body completely. It is also sufficient to lift it to the end of your shoulder blades.
Then bob with your upper body to the left and right. The arms remain stretched out and the shoulders remain up. More exercises can be found in the articles:
- Exercises against a hollow back
- Vibration training
All articles in this series:
