Leg Drops
This exercise is ideal for training the lower abdominal muscles. The starting position is lying on your back with your arms to the side of your body. The legs are now stretched vertically upwards and are in a parallel position.
From this position the legs are now slowly lowered and then lifted again. To avoid a hollow back during this exercise, the legs should not be led too far down. The lifting and lowering can either be repeated 10 to 15 times or carried out for about 30 seconds. Then the legs are held in the vertical position and crossed alternately. The arms can either rest against the side of the body or be stretched away from the body.
Hip thurst
This exercise is performed for one minute and also trains balance and coordination. Starting position is again the supine position with legs in the air. This time, in addition to the legs, the hips are also lifted into the air so that the lower back no longer touches the floor.
From this position first the hip is placed on the floor and then the legs are lowered just above the floor and held there. Then the body is stretched upwards again. The arms either stabilize the hips or lie on the floor at the sides to keep the balance better.
Russian Twist
The basic position for this exercise is sitting on the floor with feet on the floor. Now the upper body is leaned slightly backwards. If you want to increase the level of difficulty, you can also lift your feet instead of placing them on the floor.
No matter if you have chosen the easy or the more difficult version, turn your upper body to the right and left for one minute and train especially the lateral abdominal muscles. If you have lifted your legs, you will have a greater intensity on the middle abdominal muscles. A further variation of the exercise is done by adding weights during the abdominal muscle training that are held in the hands.
Plan
Light Plank: This exercise is also known as the board and as Light Plank is the simplest form of the board. The main focus of this exercise is on the abdominal muscles. However, the supporting muscles of the trunk are also included.
In the Light Plank the body is supported on the knees and elbows. This exercise is especially suitable for beginners. The aim is to maintain this position with a straight trunk for a certain time (e.g. 30 seconds).
Plank: This exercise is the next level of the board and already a bit more demanding than the Light Plank. Here the support surfaces are now the elbows and the feet. So a larger area of the body is in the air and has to be held, which increases the intensity upwards.
Variations of the exercise are the lifting of legs or arms, and an accompanying increase in the load. Full Plank: This variation of the board is the next level and a bit more intense than the Plank. Here the athlete is in the push-up position and tries to keep this position as long as possible. The buttocks should not sag and the body tension should be maintained throughout the entire exercise period. The head is in extension of the spine and breathing should continue normally.
