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Train the entire abdomen intensely
So you can look forward to half an hour full of energy and good humor with the radiant Kaya.
To train as comfortably and injury-free as possible, Kaya recommends integrating a training mat into your workout. Athletic shoes also reduce the risk of slipping.
The workout consists of a total of three circuits, each with a one to two minute break between rounds.
Within the exercises, each muscle strand of the abdomen is addressed.
Before the workout actually begins, Kaya begins with a warm-up so that the body is prepared for the effort.
First, a little upper body stretching unit is on the plan:
- Stand with your legs apart and rotate your upper body and arms first to the right and then to the left.
- Hold the position for a few seconds before turning to the other side. The feet and legs remain stable throughout the turn and continue to point forward.
After waking up your core in this way, continue with the walks.
- Stand at one end of the mat and bend your torso down until your hands touch the ground.
- Now crawl forward on your hands until you’re on a high board. Tighten your abs by pulling in your belly button.
- Keep the board short. Make sure you are in the correct position: shoulders over your hands, shoulder blades back. Then crawl back up to stand up.
Although this exercise mainly warms up the abdomen and back, it is the turn of the leg flexors, because they are also used in the following exercises.
- To do this, stay on the high plank and place your right foot next to your right hand. The left leg remains straight.
- In this position, rotate your right side up and extend your right arm up, keeping your left hand on the floor. Then turn left in the same position.
- Then you repeat everything with the inverted leg position.
This exercise is repeated several times on each side. Then get up and get into the sumo squat.
This means: Bend your knees in a wide stance, toes and knees pointing out, hips tilted forward. Keep your hands next to your head.
- Now lean alternately to the side with your upper body as if you wanted to touch your knee with your elbow. You should feel the stretch intensely, especially on your sides.
Even after his legs were briefly under high tension like this, his pulse should now also quicken with a few jumps.
- Stand with your feet hip-width apart. Now jump on the spot and spin from side to side. You take your arms energetically with you.
Kaya begins the session with a classic but wonderfully effective exercise: sit-ups.
- First, sit on your mat. Cross your hands in front of your chest and plant your feet.
- Now straighten your upper body with the strength of your abdominal muscles, and then lower it back down again in a controlled manner.
It is particularly important that you perform this movement with force and not with momentum, so that your abdominal muscles have to work.
2. Leg raises
For the next exercise you stay on your back on the mat, because you continue with the leg raises. To do this, lie on your back, lift your shoulder blades off the floor and stretch both legs up.
- In this position, alternately raise and lower your straight legs until they are just above the floor.
- Actively tense your stomach the entire time. If this is too difficult for you, you can bend your legs slightly.
3. High Leg Crunches
You can also stay in the same starting position for this exercise. So: back on the ground, both legs straight up.
- Now do sit-ups one after another. Stretch your arms out in front of you and try to touch your feet with your hands.
With this exercise, you can try to perform the movement as quickly as possible and thus correctly activate the abdominal muscles.
Important: Despite the speed, be sure to keep tension on the muscle threads.
4. Lateral Crunch Variation – Both Sides
Follow up with a very intensive exercise: a crunch variation.
- The starting position is again the supine position. Keep both legs straight slightly off the ground, arms bent at your sides.
- Now perform sit-ups by pulling your left knee in towards the middle and at the same time lifting your upper body forward as well.
- Twist your torso to bring your right elbow toward your left knee.
During this strenuous exercise, be sure to keep a steady, deep breath. And as Kaya says: “Enjoy!”
To make the exercise a little easier, you can also bend your extended leg. After a short pause, it’s the other side’s turn. So: right knee to left elbow.
5. Seated kicks
This is the exercise you warmed up your hamstrings for earlier. First, sit up straight and lift your bent knees off the floor.
- Lean back with your upper body so your abdominal muscles work hard and stretch your arms up.
- Perform kicks by alternately stretching your legs forward in this position.
“It’s not about speed,” Kaya emphasizes. “Nice core work and balance.”
6. Alternate sit-ups
This is followed by the last exercise of the first round.
- Lie on your back for this crunch variation. The legs are stretched out and the hands are close to the head.
- The exercise is performed by alternately raising and lowering the entire upper body.
- At the same time, alternately bring the right elbow to the left knee and the left elbow to the right knee.
Now there is a short break before the next round.
7. Up and down
It then continues with an intensive plank variant, the ups and downs.
- The starting position is plank. Your body is in a straight line, your abs are tight, and your elbows are under your shoulders.
- In this position, go up and down by alternately raising and lowering your arms to the high plank.
8. Side Planks
We continue with another variant of the plank, in which the lateral abdominal muscles are especially used.
- Lie on your right side on the mat. Support yourself with just your right forearm and foot—your core is free in the air.
- If you want to further challenge your body, you can also perform sit-ups in this position by bringing your free leg and free arm together.
Important: Pay attention to a correct posture. Tilt your hips forward and place your arm directly under your shoulder.
After a short break, it’s finally the other side’s turn.
- For the next exercise, start in the upright push-up position. Important: Your hands are directly below your shoulders.
- Now alternately pull your knees forward as fast as you can, towards your chest.
10. Bent leg plank
The next exercise will challenge both obliques and obliques in the same way: the dream of ripped abs is upon us!
- Get into plank position. In this posture, alternately bring your knees to your elbows on the same side.
It’s not about making the move fast. The goal should be to intensely feel the tension in the treated muscle strands.
When moving, make sure to keep your back as straight as possible, i.e. don’t round your back or hump.
11. Plank with descent
Now comes the last exercise of the second round.
- The starting position is again the vertical push-up position. In this exercise, the legs are alternately brought forward, but this time directly in front of the body.
- What makes this exercise special is that every time you raise a leg, you lower and raise your entire torso a little.
Then there is another short break.
All power with Tabata
In the end he gets to work: the last circle is the promised Tabata unit. With a switch between bike crunches and plank crunches, you really hit the throttle again.
It means: 20 seconds at full power, 10 seconds off.
If you find the normal plank too boring in the long run, you can also vary the exercise a bit and, for example, lower your hips to the sides.
It is very important in this last demanding unit that the execution does not suffer from the exhaustion of your muscles.
Cool down relaxation
After this intense workout, you deserve a relaxing cool down. Use the last few minutes to complete the workout.
Sit cross-legged on the mat and make sure you breathe evenly: take a deep breath in through your nose and out through your mouth.
- Now place your right hand on the floor by your side, lift your left arm and tilt it deeply to your right side so that you feel a stretch in your left side.
- Release and then lean to the other side.
Most of the people probably know the next pose of yoga teaching under the name of cobra.
- Lie on your stomach, press your arches into the mat, and push your upper body up with your arms. This creates a wonderful amount of length in the front.
- In this position, look back over your left and right shoulder at your feet.
- Then push your body back, but keep your arms straight in front of you. So that your hands stay in the same place.
Enjoy that wonderful stretch again before straightening up. Then feel free to roll your shoulders and loosen your limbs.