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)