Finally, wear without bulges: THESE are the 5 most effective abdominal exercises!

Your belly muscles burn, but keep it - it's worth it! A taut and flat stomach is associated with a lot of training, because without targeted abdominal exercises and a balanced diet will be nothing. But with a slim midsection see tight shirts and especially bikinis lot better off.

Special abdominal exercises exist: But which are really good? With the classics like sit-ups and crunches, nothing wrong her. The powerful muscles in any case. They are even more effective when you use them with aids such as a gymnastics ball or a chair.

In addition to the classical abdominal exercises, fitness experts are increasingly focusing on holding exercises, which are particularly good for the lower abdominal muscles. These abdominal exercises come from the Pilates and quickly show great success.

1. Upper abdomen muscles

Here's how:
Put your back on your back. The lower legs are located at a 90 degree angle either on a chair or gymnastic ball.

The upper abdominal muscles train with chair or gymnastics ball.

The hands lend her lightly to the back of her head. Tense your belly now and lift the upper body slowly - only with the force of the abdominal muscles - in two steps, so that your shoulders lift off the ground.
Your gaze is directed upwards, so that you have some distance between your chin and your chest . Breathe when coming up. Do not help with the hands on the head. If this is difficult, cross your arms over your chest. Then lower again in two steps but do not place the shoulder blades completely on the ground. 20 reps, then make a short break and make two more sets.

Tip: Advanced come up and fight at the highest point three seconds the air before they lower the shoulders back.

2. Lateral abdominal muscles

Here's how:
Place yourself sideways on a mat. The legs are slightly angled at the bottom, which provides more stability.

Your upper hand is slightly on the back of your head. The lower arm is slightly angled. Tightens the abdomen and lifts the upper body so that the lower shoulder rises slightly from the ground. The lower arm is here your support, stand before you "pull" you with this arm on an invisible rope upwards. Lower the upper body, but do not remove it. Repeat the exercise 15 times. Short pause, then two sentences and repeat everything on the other side.

Raise the lower shoulder with arm to exercise the lateral abdomen muscles.

Tip: It will be even more stressful if you additionally lift your legs a few centimeters from the ground. Like folding knives, only on the side.

3. Side-plank for the waist

How it goes:
Go to the so-called Side-Plank: Just lie on the right side, support yourself on the right arm, so that this is stretched. The body forms a straight line. Hold for 15 seconds, then lower the body. Short pause, then two sentences and repeat on the left side.

Tip for beginners : Do not stretch the "stand-arm", but lean on the forearm, which lies forward on the ground.

Tip for advanced: lifts and lowers the pond slowly. Whoever creates it lifts the upper leg a few centimeters high.

4. Lower abdomen muscles

Here's how:
Put yourself on the ground and stretch your legs straight into the air. To support you can also hold a gymnastics ball between the legs.

Now tighten the belly and come straight up, then lower the upper body, but do not place it completely on the ground. 20 reps, then take a short break and make two more sets.

Lift the legs and train the lower abdomen muscles.

Tip: For the lateral abdominal muscles, you can raise and lower the upper body at an angle.

Variant: Put the upper body on the ground, the legs remain in the air. Now lift the pelvis a few centimeters from the ground - only with the strength of your belly muscles. Stabilizes your body by placing your arms sideways.

5. Criss-Cross for the oblique belly muscles

Lie down on the ground, raise both legs slightly, one extended and the other angled, arms behind the head. Lift the shoulders off the ground. Now lead the left elbow to the right, angled leg leaving the lower back area on the ground. Alternately repeat 10 times on both sides. Then make a small breather and then hang two more sentences.

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