These are the 20 best abdominal exercises in the world

These are the 20 best abdominal exercises in the world. Many exercises can lead to a six-pack, but not all of them are equally effective. We have essential tips and the best abdominal training – for at home or in the gym

Do you want to finally fulfill your dream of having a six-pack this summer? Then you have to be prepared for hard work and discipline, but it will definitely pay off! Because a strong core not only looks good, it also supports your posture through strong core muscles , for example . If you read on, you will find out which health benefits you can achieve the fastest with which top abdominal exercises. How to perfect the forearm plank

What are the benefits of abdominal training?

The bad news first: abdominal training alone is no guarantee for a six-pack. Body fat percentage plays a crucial role in revealing one, as does your diet and a good portion of exercise: unlike your carbohydrate intake, this can never be big enough.

Nevertheless, a workout specifically for the core is essential. After all, strong abdominal muscles protect you from severe back pain. How does that work? The front muscles relieve the back muscles when it comes to lifting heavy things. When tense, the pressure in the abdomen increases, which distributes the load across the back. The abdominal muscles also form a protective shield for the internal organs. The stronger they are, the better the protection. People who sit a lot also benefit, because the upper body muscles become weaker from constantly doing nothing, which you notice in the form of shortening, tension and poor posture.

Only when your abdominal and back muscles are trained in the same ratio to each other will they keep your torso in a balanced position – good for the perfect performance. Last but not least, trained abs bring the statics of the pelvis into position. This can never do any harm, because their job is to transfer power between the upper and lower body. In short: your performance will be better all around through abdominal training. How to do burpees correctly

What types of abdominal muscles are there?

Your abdominal muscles are not actually a six, but a tight-knit quartet: There are the transverse (4), oblique (2 and 3) and straight (1) abdominal muscles. The abbreviation “Abs” refers to the rectus abdominis muscle (straight abdominal muscle), the external oblique abdominal muscle, the internal oblique abdominal muscle and the transverse abdominal muscle.

And what about the upper and lower? Strictly speaking, this classification is nonsense, because it refers to the upper and lower parts of the straight abdominal muscles. These make up the largest optical part of a six-pack. If you’re thinking, “OK, abdominal exercises aren’t really my thing anyway, so I’ll just concentrate on the front part,” we’re sorry to disappoint you. Only when all areas are in shape in a balanced ratio (and the layer of fat above them is no longer visible) will you be able to get a six-pack in the mirror.

The abdominal muscles do their job in 4 different layers – the straight ones at the top, the transverse ones near the spine. The obliques do their best in an outer and inner layer in between

Which abdominal workout is most effective?

Very simple: the one that you really do regularly. With full effort and correct technique. If this is the case, you should incorporate static exercises as well as dynamic ones. Why? This provides new stimuli, brings variety and prepares you for the everyday tasks that the abdominal muscles perform. For example, getting up out of bed without using your hands is (hopefully) dynamic. However, if you have to watch the monkeys in the zoo eating for hours with your (god)child on your shoulders, your core muscles should be able to withstand static loads. Otherwise, you will eventually look like the animals behind the glass. This tough 4-in-1 exercise replaces any full-body workout

Do I need equipment for abdominal training?

Movements that train the core can be performed anytime and anywhere. Your own body weight is enough and the choice of exercises is large – especially if you are creative. For example, clamp your feet under the edge of the bed for a few sit-ups or hang from the nearest climbing frame for leg raises.

However, as with any other training, new stimuli are needed over time. In other words, if you don’t want to end up doing 500 repetitions at some point, it’s worth using a kettlebell or medicine ball for advanced athletes . A large weight plate also intensifies the effect. However, please only use this once you have mastered the technique. And of course, it can’t hurt to use the cable pull tower in the gym. Variety is everything and it guarantees that you reach all areas of the abdominal muscles. Crunch machines shouldn’t be your first choice, however – they take too much work off you and your muscles, which minimizes the training effect. This is what you have to eat if you want to have a six-pack

The 20 Best Abdominal Exercises in the World

Don’t panic, you don’t have to do them all one after the other. Depending on where you are – on a business trip or in the gym at home – you will use 5 exercises. Why so many? In addition to your stomach, you should always train the antagonist of your front muscles – your back. This way you avoid imbalances and stand better. For example, men with weak lower abdominal muscles tend to quickly arch their backs. The stomach immediately looks bigger, even though it isn’t. It is also advisable to do something to get rid of the layer of fat that is actually present above the abdominal muscles. The 6 most common causes of itching in the genital area

These 5 exercises expose the fat above the six-pack

The fat has to go! But where? The best place is the muscles, where the fat is sufficiently metabolized. For this to happen, the strain should be clearly noticeable, heavy weights are required. A barbell helps to pack on a lot – first in weight plates, then in mass.

1. Squats

Preferably with a loaded barbell on the shoulders: This classic exercise requires not only core tension but also many large muscles and therefore burns a lot of energy.

2. Barbell rowing

Triggers the entire back muscles plus arms.

3. Barbell shoulder press and squats

The stomach does all the stabilizing work, while enormous amounts of energy are liquefied.

4. Barbell bench press

Forms the large chest muscles and also requires a lot of calories.

5. Deadlift with barbell

Trains the entire body.

The 5 Best Bodyweight Abdominal Exercises

Movements with your own body weight go deeper. The transverse abdominal muscles near the spine are always at the ready so that you can maintain your position and not fall over. This is what the ideal warm-up for every workout looks like

1. Crunches

Make your abdominal muscles burn.

crunches

level	main region
beginners	Belly

exercise steps

1. Lie on your back. Bend your legs. The soles of your feet remain on the floor. Hold your hands at the sides of your head. Fingers touch your temples.
2. Tighten your abdominal muscles. Lift your upper back and shoulders off the floor. Keep your buttocks, lower back and feet on the floor. Hold the upper position briefly and then return to the starting position.

2. Bicycle crunches

With this variation you can target your side abdominal muscles in any position.

Bicycle crunches with outstretched arms

level	main region
Advanced	Belly

exercise steps

1. Lie on your back. Stretch your arms behind your head and keep them close to the ground. The legs are also stretched out and floating in the air so that only the back and buttocks are in contact with the ground.
2. Bend the left leg and pull it towards your chest. At the same time, stretch the right arm towards your left heel. Bring the right arm and left leg back to the starting position. At the same time, pull the right knee towards your chest and stretch the left arm towards your right heel. Repeat dynamically.

3. Forearm plank

The plank challenges your body tension and strengthens your entire core muscles.

forearm plank

level	main region
beginners	Belly

exercise steps

1. Get into a forearm plank position. Position your elbows roughly under your shoulders. Place your feet firmly on the floor on the balls of your feet. Tighten your core and form a straight line with your body. Hold the position.

4. Side forearm plank

Because it was so nice, the plank follows again from the side so that you have to balance even more and challenge your deep muscles.

5. Superman

Often dynamic with swimming movements, offers crucial support for the abdominal muscles.

Supermen, dynamic

level	main region
beginners	Back

exercise steps

1. Lie on your stomach on the floor. Legs are straight and arms are stretched above your head.
2. Lift your arms, chest and legs off the floor as far as possible. Tighten your back and hold the position briefly. Return to the starting position.

The 5 Most Effective Abdominal Exercises for Home

Exercises with free weights increase the training stimulus for the core muscles. Here too, stability is required in order to demonstrate correct technique.

1. Barbell Rolls

This exercise is only for professionals who can protect their back with excellent body tension.

rollouts with barbell

level	main region	aids
Advanced	Belly	barbell

exercise steps

1. Get on your knees. Touch the floor with your toes. Support yourself on the barbell with your arms straight. Hold the barbell close to your body.
2. Keep your toes and knees at the same point. Lean your upper body forward. Keep your arms straight and roll the barbell forward in a controlled manner. Tighten your core and keep your back straight. The lowest point is when your upper body is almost parallel to the floor and your arms are stretched out vertically above your head. However, only roll forward as far as you can keep the tension in your back without pain. Use your abdominal muscles to pull yourself back to the starting position.

2. Forearm plank on Swiss ball with arm circles

Show your core from its strongest side.

Forearm support on Swiss Ball with arm circles

level	main region	aids
Advanced	Belly	Swiss Ball

exercise steps

1. Forearm support on the Swiss ball. Tighten your buttocks and core so that your body forms a straight line. Place the balls of your feet firmly on the floor, shoulder-width apart. Maintain body tension.
2. Move the Swiss ball in a circle to the left with your arms, keeping your upper body stable. Change sides. This is one repetition.

3. Reverse jackknife to the side on the Swiss Ball

It can be wobbly and requires coordination, because your deep muscles benefit from it. Of course, you also challenge the side abdominal muscles here.

Folding knife, reverse-side – on Swiss Ball

level	main region	aids
Advanced	Belly	Swiss Ball

exercise steps

1. Place your lower legs on the Swiss ball and get into a push-up position. Tighten your core and buttocks. Form a straight line with your body.
2. Bend your legs and bring your knees towards your right elbow. Return to the starting position and repeat on the left side.

4. Bridge on the Swiss Ball

Provides more static throughout the hull.

Forearm support on Swiss Ball with arm circles

level	main region	aids
Advanced	Belly	Swiss Ball

exercise steps

1. Forearm support on the Swiss ball. Tighten your buttocks and core so that your body forms a straight line. Place the balls of your feet firmly on the floor, shoulder-width apart. Maintain body tension.
2. Move the Swiss ball in a circle to the left with your arms, keeping your upper body stable. Change sides. This is one repetition.

5. Kettlebell swings

train the back and require maximum stability from the stomach.

Kettlebell Swings

level	main region	aids
beginners	bottom	kettlebell

exercise steps

1. Stand slightly wider than shoulder width apart. Grab the kettlebell with both hands and let your arms hang in front of your body. Then bend your knees and hips and lean your upper body straight forward. Let the kettlebell hang between your legs.
2. Stretch your hips and knees forcefully and swing the kettlebell forwards and upwards. Keep your arms straight. Let the kettlebell swing back. Gain momentum by bending your knees and hips and let the kettlebell swing between your legs. Repeat the process. Perform the movement dynamically and without stopping.

The 5 Most Powerful Abdominal Exercises in the Gym

Intense stimuli through the support of (small) devices – turn you into a machine too.

1. Alternating leg pulls with sling system

Noticeably challenges the straight abdominal muscles.