List of exercises against abdominal fat

Crunches: supine position; legs upright, hands at the temples (but do NOT pull the head forward) or on the thighs and come into the seat with the upper body and lay it down again
Climber:Hand support; pull the legs under the belly one after the other (similar to walking on the spot)
Isometry: Put your hands on your knees and apply pressure equally

(CAVE: if the back muscles cannot yet hold the long lever, i.e. if you fall into the hollow back too early, do not let your legs down completely but only as far as you can muscularly balance them)Variations:
Legs cross again and again on the way to the ground
Press pelvis upwards while legs remain stretched
Lift pelvis with, when legs are stretched upwards, then lay down, bend legs and stretch them into the horizontal

“Riding a bicycle: supine position; alternately bend and stretch your legs (when stretching, stretch to the floor just before you lay down)
“Planking”: lower back support, pull shoulder blades together, pull navel inwards, lift knees off the ground, hold position

“Oblique crunches” see above Push hands right and left past the legs Back position Bring hands to temples, elbows and heel towards each other Isometrics Bring hand to opposite knees Build up hand pressure and pressure mutually

“Oblique crunches” see above. Push hands right and left past the legs
Supine position bring hands to temples, elbows and heels together
Isometry hand on opposite knees and build up pressure mutually
“Lateral support” Rest on elbows (elbows should be under the shoulder), lift pelvis, hold position Increase:
Raise upper leg
Push the basin down and up
Combination; lower pelvis and lay down leg; press pelvis up and lift leg with
Bring upper knee and upper elbow together
“oblique climbing” see above knee to the opposite arm

Supine position Lower legs bent or stretched to the side to the floor (always change right and left)

Special exercise with weights (weights of any kind, whether medicine ball, kettle ball, weight cuffs) Seat, lean the upper body slightly backwards, keep knees turned on, place weights on the right and left side of the body Supine position, stretch your legs upwards, hold the weight between your feet, take the weight with your hands, place the upper body and bring the weight back between your feet Crunches with weight

Seat, lean your upper body slightly back, keep knees adjusted, place weights to the left and right of your body
Supine position, stretch your legs upwards, hold the weight between your feet, take the weight with your hands, lay your upper body down and bring the weight back between your feet
Crunches with weight

Since a pure abdominal muscle training leads to bad posture, a back training is also important. The following exercises are suitable: Abdominal position: Lift legs and arms crosswise Abdominal position: Stretch arms and then swing Abdominal position: Stretch arms and pull shoulder blades together Abdominal position: Lift upper body straight (increase: turn to the right and left)

Prone position: Lift legs and arms crosswise
Prone position: stretch arms and then swing
Prone position: stretch arms and pull shoulder blades together
Prone position: raise upper body straight (increase: turn to the right and left)

The best exercises are those against abdominal fat, where complete body tension is needed to get a toned, trained and defined body.

The exercises can also be done one after the other with a few breaks after the exercises to have a continuous activity. This ensures that the musculature is intensively promoted and a lot of energy is burned. However, in order to specifically combat the curves around the hips and buttocks, the following exercises are particularly suitable. All exercises can be varied and intensified by the intensity of the repetitions or execution: Knee bend Lungee steps lateral lungee steps intensive buttock training by lying on your side and lifting the leg or prone position and heel pushes towards the ceiling.

Squat
Failure steps
Lateral lunges
Intensive buttock training by lying on your side and lifting the leg or prone position and heel pushes towards the ceiling