The 5 best exercises for the abdomen that are not sit-ups



You'd like to improve your abdominal muscles but don't want to do sit-ups? Then here are five additional enjoyable and useful exercises for you! 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 thought to increase cardiovascular disease, high blood pressure, and diabetes, for example.

That is why we must exercise our abdomen on a regular basis. We can reassure you if you immediately think of boring sit-ups. Because there are a variety of belly workouts that are considerably more effective - and more enjoyable! These are some of our favorite core exercises.


5 abdominal exercises for visceral fat - that are not sit-ups

1. planks

Planks are excellent full-body exercises that need the deep abdominal muscles to operate properly.

Here's how:

  • 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 even come up on your forearms as a variation. Before you stop the workout, hold this forearm plank for 45 to 60 seconds.


2. side support

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

How it works:

  • Start in the plank position as indicated before, then shift your weight to your right arm. 
  • Extend your left arm overhead and stack your left foot over your right. If you need a bit extra stability, instead of stacking your feet, place them in front of each other at the start.
  •  Before switching sides, hold the side plank for around 30 seconds. You can, of course, change the duration depending on your fitness level.


3. squats

Our legs include the largest muscles in the body. To burn calories, you should exercise these muscles on a regular basis. Squats are good because they simultaneously work the muscles in the legs, buttocks, and core, allowing you to actively reduce belly fat.

Here's how:

  • Stand with your feet parallel or 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 stay behind your toes and your back does not become hollow. Activate your abdominal muscles to protect your lumbar spine and improve your core muscles.
  • Then come back up in a controlled manner and repeat the squats slowly about 20 times.


4. burpees

Burpees are real power exercises. They activate the entire body and strengthen especially the abdominal muscles.

How to do it:

  • To begin, rise from a straight stance into a squat position with both hands flat on the floor.
  • Now jump backwards with your feet, stretching your legs and landing in a plank or push-up.
  • 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. boat (navasana)

The "boat" is a yoga position (Sanskrit: "Navasana") that is one of the most effective core workouts. This is due to the boat's ability to develop the deep abdominal and back muscles.

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.


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