Finally strong abdominal muscles: Two exercises from the personal trainer for a stable trunk
Created: 08/11/2022, 09:04
By: Juliane Gutmann
Hate sit ups?
There are other ways to build abs.
Find out here which exercises strengthen the trunk.
Strong abdominal muscles reduce the risk of herniated discs and back problems.
In addition, a stable torso ensures good posture.
The same applies to people who want to lose weight: strength training allows muscles to grow, which increase the basal metabolic rate - and can thus make you slim for the long term.
With regard to the trunk muscles, things are looking rather bad for many people.
Above all, people who sit a lot, who count themselves among the more lazy contemporaries, often struggle with atrophied abdominal and back muscles.
Do you also belong to those who shy away from abdominal and back exercises for strengthening?
Try it with the following two
training units
- just a few minutes a day are enough to achieve success in a short time.
There are many exercises that strengthen the core.
© Albert Martinez via www.imago-images.de
Two core strength exercises that strengthen the core
If you only do exercises to strengthen the core muscles for a few minutes a day, you
will strengthen the core and thus prevent back pain
.
According to personal trainer Erik Jäger, the following exercises are ideally suited, as reported by the
fitforfun
portal :
The Shrimp Exercise
lie on the mat, shoulder blades, lower back and pelvis are in contact with the floor
Bend legs to 90 degrees, press palms firmly against thighs
Hold the tension for 30 to 45 seconds
at the same time, stretch your right arm up and stretch your right leg down as far as possible – do not put it down
slowly return to the starting position
Perform this movement 10 times per side
What you can do yourself against tension
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The "Beetle"
Bend your legs a little less than 90 degrees while lying on your back
Bring your hands together at the back of your head or place them at the sides of your head
bring right elbow to left knee while stretching right leg as low as possible parallel to the floor – do not put it down
Pull your knees up to hip level towards your stomach and then switch sides (bring your left elbow to your right knee)
Perform this movement 10 times per side
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Important for both exercises: The back is always on the floor and does not fall into a hollow back.
In addition
, the stomach should be tightly tensed the whole time.
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