10 minute workout for a flat stomach

Brevity is the spice, is it like that in sports too? In fact, even small fitness sessions can have a positive effect. Especially if you focus on high-intensity exercises and repeat them three to five times a week. A healthy and balanced diet is also important for sporting success. To burn fat, you have to get into a calorie deficit. That means you burn more calories than you take in. Tip: For muscles to grow, they need protein. Plus, high-protein foods keep you full longer and prevent cravings for unwanted foods.

10 minute workout for a toned belly

We will introduce you to crunch exercises for your stomach, with which you can effectively strengthen and tighten your core. Do them in a circle, so do the exercises in a row for several rounds.

Is that how it works: Complete each exercise for about 30 seconds. After the sixth and final exercise, take a 20-second break. Then start a new round and start over with the first exercise. You make 3 passes in total.

Exercise 1: leg raises

You start the circle in the back position and are stretched out on your fitness mat. Now lift your legs up in the air until they form a 45° angle. Then lower yourself to the floor, but don’t lower your legs completely. During the exercise, make sure that your lower back is in contact with the floor at all times and that you lift your legs using the strength of your abdominal muscles.

Exercise 2: Crunches

You lie on your back, heels up, lower back firmly on the mat. Place your thumbs at your temples or lace your fingers behind your head. Elbows point out. The neck remains long throughout the exercise. Curl your torso up and pull your belly button in. Exhale as you curl up and engage your entire core. As you exhale, slowly lower yourself down.

Exercise 3: Initial retention

This exercise is similar to leg raises. However, instead of raising and lowering your legs, keep them in the air at a 45° angle.

Exercise 4: Russian Twist

You sit slightly leaning back on your exercise mat. The legs are raised, the arms are also slightly bent and are at the level of your navel. With this exercise, your oblique abdominal muscles in particular get their money’s worth.

Exercise 5: Climbers

You get into the push-up position. Now pull one leg towards your chest in quick succession. Be careful not to overstretch your buttocks. A great side effect: the muscles of the arms, buttocks and legs also get their money’s worth. And your endurance strength will also be excellently trained.

Exercise 6: Planks

Finally, get on the board. Assume the push-up position, propping yourself up on your elbows and planting your toes. The rest of the body is in the air and stretched out in a straight line. Head, back and bottom form a line. The plank not only strengthens your core, but your entire body.

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