Workout

When designing a workout, it is important to combine the right exercises to have a comprehensive training that meets all requirements. This means that all 29 muscles in the center of the body must be included in the training. Achieving a flat abdomen is only effective if all muscles are involved.

In sports it is also important to achieve the best possible success with a minimum of effort. This workout lasts about 15 minutes and can therefore be done two to three times a week without a huge loss of time. Each exercise should be performed in two rounds with eight to ten repetitions per side.

The ricochet exercise trains the buttocks and the upper back, which also makes the middle of the body more stable and powerful, and thus also ensures a flat stomach. A gym ball, which is held in both hands in front of the body, is a useful aid. The starting position is low in the knees, so that a 90° angle is formed in the hip and knee joints.

The gymnastic ball is held below the right hip. Now press up from the legs with straight back and lead the ball with stretched arms upwards past the body to above the left shoulder. Then return to the starting position and perform eight to ten repetitions on each side.

Now that the buttocks and back have been trained, the next exercise focuses on strengthening the back and shoulders. You need a dumbbell as an aid. This is taken in the right hand and an upright position with the legs shoulder width apart.

The knees are slightly bent and the upper body is slightly leaned forward. The arms are left hanging loosely. Now tense the abdomen and pull the dumbbell close to the body to chest height.

Then the arm is lowered again and the next repetition can begin. The low flyer tightens the buttocks and thighs and a dumbbell is needed again. The starting position is standing upright with closed legs and the dumbbell in the right hand stretched over the head so that the arm touches the ear.

The head is in a straight position facing forward and the left arm is resting on the side of the body. Then the athlete takes a big step forward with his left hand and the right leg is lowered at the same time. Then the athlete returns to the starting position and starts the exercise all over again.

The last exercise in this “speed workout” is called a side cut and trains mainly the torso and arms. The starting position is the push-up with a straight back in line with the head, torso and legs. Now the weight is shifted to the left arm and the right arm is stretched upwards and the body is turned with it. The body is thus in a one-armed side-support position. From this position, you return to the starting position and change arm and side for the next repetition.