Are you going to the beach in the summer and want to show off your toned stomach? Or do you simply want to feel good and do something extra for your body? Be inspired by our TOP 5 abdominal exercises that you can do, whether you are a beginner or an experienced fitness enthusiast. All you need is an exercise mat and your own weight. Ready for a workout?

The basis of exercise

It is necessary to realize that there is no universal abdominal exercise that would be 100% effective for everyone. Everyone has a different body structure and genetic predisposition, so what works for one person may not work for another. However, some of the most effective abdominal strengthening exercises include :

  1. Plank
  2. Crunches
  3. Leg raises
  4. Russian twists
  5. Bicycle crunches

Even when exercising at home on a mat, it is important to pay attention to the correct technique and breath control . Start with fewer repetitions and gradually increase the intensity and duration of the training as you gain strength and endurance. Also, remember to warm up and stretch before and after exercise to prevent injury and improve muscle flexibility.

Our tip: We recommend doing more exercises and involving different parts of the abdominal muscles. This will help you strengthen all parts of the abdominal area, which will ultimately enhance the overall appearance.

1) Plank

Specifics: A static exercise that strengthens the entire abdominal muscles, including the muscles of the deep abdomen.

How to do it:

  • Begin by lying on a mat with your stomach on the floor.
  • Stand on your forearms and toes.
  • Keep your body straight from head to toe and tighten your abdominal muscles.
  • Try to hold for at least 20-30 seconds and then repeat.

2) Crunches

Specifics: A basic abdominal exercise that mainly focuses on the upper abdominal muscles.

How to do it:

  • Lie on your back with your knees bent and your feet on the mat.
  • Place your hands behind your head and lift your shoulders off the mat.
  • Tighten your abdominal muscles and press your lower back into the mat.
  • Focus on contracting your abdominal muscles as you lift.
  • Slowly return back down and repeat the exercise.

3) Leg raises

Specificity: An exercise that strengthens the lower abdominal muscles.

How to do it:

  • Lie on your back with your legs extended.
  • Slowly raise your legs towards the ceiling, keeping your abdominal muscles tight.
  • Bring your feet down as low as they will go without losing contact with the mat.
  • Bring your legs back up and repeat.

4) Russian twists

Specifics: An exercise that strengthens the abdominal muscles and hips.

How to do it:

  • Sit on the mat with your knees bent and your back slightly arched.
  • Place your hands in front of you or join your palms in front of your chest.
  • Slowly tilt your body to the right and then to the left, alternately.
  • Keep your abs tight and keep your torso stable.

5) Bicycle crunches

Specifics: Combines leg and torso movement, strengthens abdominal muscles and improves coordination.

How to do it:

  • Lie on your back with your knees bent and your hands behind your head.
  • Alternately lift one knee towards the opposite elbow.
  • Also shoot the torso and shoulders along with it.
  • Keep your abs tight and the movements fluid.

Healthy diet

An essential part of an effective abdominal workout is a healthy diet. A balanced diet with a sufficient amount of nutritional values ​​and an optimal number of calories supports muscle growth and improves regeneration after training .

A well-thought-out meal plan helps reduce body fat levels, which leads to more visible abs . At the same time, a properly chosen diet supplies the body with the necessary energy , which supports performance during exercise and helps to achieve optimal results.

We realize that coming up with, preparing and maintaining a healthy diet can be a challenge . That's where we and our programs come from, which will reliably provide you with a healthy diet and you'll also enjoy it. An ideal combination.