In just ten minutes, the dream of a flat, defined belly come closer? Not A Problem!

The visible abdominal muscles are not only beautiful to look at – a trained body also strengthens your entire body, helping to prevent pesky back pain.

Yet another good reason, therefore, the crisp Workout of the Coach and the athlete Kaya Renz regularly pull it off.

Training with your own body weight

Excuses don’t count, because no additional Equipment required the Bodyweight can be done Exercises at home and also are nevertheless, most effective!

So grab your exercise Mat and bring your abdominal muscles so correctly in full swing. A Lot Of Fun!

The Training consists of ten different Exercises. These are drawn for 50 seconds with full Power. Then ten seconds of rest will follow before it goes directly.

1. Plank

In the case of the Plank, it depends mainly on the correct technique. Eighth, therefore, have to form with your body in a straight line and not to lift the buttocks too far or lower.

The shoulders should be directly over the elbows positioned, the hands are on the ground and pointing forward. Margin of the abdomen, by you to move the belly button and pull your heels to the rear.

Important: Hold the head in extension of your spine to avoid neck problems. Look after below and don’t forget to Breathe in.

2. Leg Raises

Lie down for this Exercise, first of all, on the back. Flex your stomach and raise your upper back – lower back pressing into the ground.

Perform the Leg Raises, by lifting your legs alternately and lowering. The arms are held laterally to the body.

3. Hand to toe

For this Exercise you have to put yourself on the back and your legs perpendicular to the above stretch.

Lifting and lowering your upper body with the strength of your abdominal muscles and try to touch your hands to your feet.

More tension in the body to build up, make sure to keep the feet active so that the sole pointing to the ceiling.

4.-5. Side plank – both sides

In the case of the side plank of your weight rests on one foot, and a forearm support – tension is a must! Also look at this Plank variation to the fact that the Arm is just below the shoulder.

You can either hold this Position and the free Arm and free leg from your body distances, or you intensify the Exercise, and lead Crunches through.

This can be completed by bringing the free Arm and free leg in front of your body in a targeted manner.

After the first Minute is over, the other side of the series!

6. Crunches

Lie down for the Crunches on the back and on your feet – however, only the heels should touch the ground.

Perform the Crunches, you lift your upper body with the strength of your abdominal muscles. Move it more to the front than to the top.

The arms you can either next to your body or to the side of your head to keep.

Tip: Inhale when coming out. This allows it to maintain the lighter, the tension in the belly.

7. Bicycle Crunches

For this Exercise, you can stay the same on the back. Raise your legs and your torso slightly. Also here: the belly under tension press down firmly.

Position your arms on the side of the head. Bring now in this Position, alternating elbow to opposite knee.

8. Reverse Crunches

The starting position is again the supine position. Distance from raised your legs forward, keep you like to a little to the side, so that the oblique muscle strands to be addressed.

Your legs then pull back to your body, lift your pelvis high and out of range then back to the front.

Support yourself with your arms to the side, to be able to balance better.

9. Russian Twist

Sit upright, lean your torso back slightly and raise your legs off the floor. Both hands move simultaneously from one side of your hip to the other.

Who wants to have it a little easier, you may place the heels on the floor. Demanding the Whole thing is, when you bottle an item, such as a water, as the additional weight use.

10. Mountain Climber

Start position to the upright pushup position. Keep the shoulders back carefully over your arms and draw the shoulder blades active to the rear.

Now, I’m going as fast as possible alternating the legs to your midsection. Eighth in the implementation of it, your Butt not to raise.

Cornelia Bertram

*The post “Training with athlete Kaya Renz: Crisp 10-minute six-pack Workout for home” is published by FitForFun. Contact with the executives here.