The 5 finest abdominal exercises that aren't sit-ups

 

You'd like to improve your abdominal muscles but don't want to do sit-ups? Then here are five fun and effective alternative exercises for you to try! For our health, we require strong abdominal muscles. A strong core, for example, protects our back, particularly the vulnerable lumbar spine. According to studies, lower abdominal fat, also known as visceral fat, can increase the risk of a variety of ailments. It is claimed to increase cardiovascular disease, high blood pressure, and diabetes, for example.

That's why it's all the more important that we exercise our abdomen regularly. And if you immediately think of boring sit-ups, we can reassure you. Because there are a number of exercises for the abdominal muscles that are much more effective - and more fun! These are our training favorites for the core.

5 abdominal workouts that aren't sit-ups for visceral fat

1. planks Planks are excellent full-body exercises that need the deep abdominal muscles to work properly. Here's how to do it:

• Stretch the legs and keep the body in a straight line from the quadruped position. Your body should be as straight as a board, with no buttocks pointing upwards.
• Depending on your fitness level, hold the plank for 45 to 60 seconds. You can also come up on your forearms as a variation. Before you stop the workout, hold this forearm plank for 45 to 60 seconds.

2. assistance from the side

The side plank is a plank variation that focuses on the lateral abdominal muscles in the waist.

How to do it:

• First, come into the plank as described above, then shift your weight to your right arm. Stack your left foot over your right and extend your left arm upward.
• If you need a little more stability, you can also place your feet in front of each other at the beginning instead of stacking them.
• Hold the side plank for about 30 seconds before switching sides. Depending on your fitness level, you can of course vary the duration.

3. Squats

Our legs include the largest muscles in the body. As a result, you should exercise these muscles on a regular basis to burn calories. Squats, for example, are perfect since they simultaneously stimulate the muscles in the legs, buttocks, and core, allowing you to actively reduce belly fat. Here's how to do it:

• Stand with your feet parallel or a little wider than hip-width. Make sure your weight is primarily on your heels.

• Bend your knees while simultaneously pushing your hips back and lowering your buttocks until your knees are at a straight angle.
• Make sure your knees are behind your toes and that your back isn't hollow. To protect your lumbar region, make sure your abdominal muscles are activated.

4. burpees Burpees are a high-intensity workout. They engage the entire body and, in particular, the abdominal muscles.

How to do it:

• Start by squatting from a straight stance and placing both hands flat on the floor. Jump backward with your feet until your legs are stretched and you are in a plank or push-up position. Return to a standing position by jumping forward with your feet from the push-up. 
• Burpees should be done multiple times. From session to workout, you can increase the number of repetitions.
• Jump backward with your feet until your legs are stretched and you are in a plank or push-up position.
• Return to a standing position by jumping forward with your feet from the push-up. Burpees should be done multiple times. From session to workout, you can increase the number of repetitions.

5. a vessel (navasana) The "boat" is a yoga pose (referred to as "Navasana" in Sanskrit) that is one of the most efficient core exercises. This is due to the fact that the boat develops the deep muscles in the body.

Here's how:

• First, come into a seated position with your legs extended and your back straight.
• Next, using the strength of your abdominal muscles, lift your legs and tilt your upper body slightly backward. Your hips should be at a right angle.
• Extend your arms straight out in front of your torso.
• Hold for about 30 seconds. It is important that the upper body remains straight and you lift the sternum.

If you want to make the exercise more dynamic, you can slowly lower the arms and legs to the floor and raise them again.