The training plan for the targeted improvement of the abdominal muscles contains only exercises and methods for the abdominal muscles. This training plan can be used as an isolated training unit to supplement a muscle building plan. The abdominal muscles should always be trained to the same extent as the lower back muscles.
Training plan 1: During the exercise, the muscles are loaded to their maximum exhaustion. The breaks between sets are only 25 seconds each, so that the muscles can only regenerate to a small extent. Training plan 2: In this plan the abdominal muscle training is done as circuit training.
There is 1 session with 5 exercises with maximum load and without a break. After each session, there is a break of between one and two minutes. (supersets) Afterwards the training is repeated.
Depending on your fitness level, the number of passes is between 2 and 5. Because of the short breaks between the sets, the time required for abdominal muscle training is very short. Training plan 1: Training plan 2:
- Crunches | 5 sets | maximum number of repetitions | 25 sec pause
- Reverse crunches | 5 sets | maximum number of repetitions | 25 sec pause
- Lateral push-ups | 4 sets | maximum number of repetitions | 25 sec pause
- Leg lifting hanging | 4 sets | maximum number of repetitions | 25 sec pause
- Lateral kicks | 4 sets | maximum number of repetitions | 25 sec break
- Crunches | 1 set | 25 to maximum number of repetitions | 25 sec pause
- Reverse crunches | 1 set | 25 to maximum number of repetitions | 25 sec pause
- Lateral press-ups | 1 set | 25 to maximum number of repetitions | 25 sec pause
- Leg lifting hanging | 1 sets | 25 to maximum number of repetitions | 25 sec pause
- Lateral kicks | 1 set | 25 to maximum number of repetitions | 25 sec pause
