Welche Tipps für Sixpack oder Waschbrettbauch gibt es? Wie erreiche ich am schnellsten sichtbare Bauchmuskultatur?
Weight-Training am Anfang. Gezieltes Ab training zum Schluss. Max 5-15 min!
Übungen für Sixpack
- Hanging leg raises (with hunched back)
- Hanging knee raises (with hunched back)
- Lying leg thrusts (hip thrusts)
- Decline bench leg thrusts (hip thrusts)
- Reverse crunches (crunching hips off floor)
- Ab bicycles (alternating knees to elbows)
- Ab scissors
- Stability ball crunches (weighted for progression)
- Bench crunches
- Alternating (oblique) crunches
- Weighted cable rope crunches (with hunched back)
- Ab wheel
Schlechte Übungen für Waschbrettbauch
- Lying straight-legged leg raises (first 45° off of floor, one leg at a time or both)
- Hanging leg raises with an arched back
- Sit-ups with feet supported
- Straight legged sit-ups
- Any machine-based ab exercise
- Any machine-based twisting exercise
- Torso twists (they provide no resistance, nor burn many calories)