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Tighten or get a fitter stomach? You can do this with four effective exercises.
This article and video are part of the Nettavisen training series, where personal trainer Morgan Moen shares six full-body training programs that give you an effective training session in just 30 minutes. The fifth part is exercises for the abdomen.
Morgan Moen has been tasked with establishing a short and effective exercise program for a well trained stomach.
Morgan works as a personal trainer at Strong Training, and also lectures for future patients at AFPT.
Check out the exercises from the training program in the video above!
The reason many people find it difficult to exercise the stomach
Morgan says that exercises for the abdominal and core muscles in general are often a challenge for many. The reason is that they have trouble getting good contact with the muscles.
– One tip is to try and see what works for you. Not all exercises fit everyone equally, and it can often be beneficial to do simpler variations of an exercise to better activate your abdominal muscles, he says.
Therefore, he has focused on choosing exercises that both the less trained and the well trained can benefit from.
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You train these abdominal muscles
The choice fell on four exercises in which you will get a good activation in the four abdominal muscles that we are targeting in this program.
– These are exercises that everyone can do at any level, says Morgan.
The personal trainer also says that many people define core muscles in different ways.
– In this case, I use the term stomach as the four clean or clear abdominal muscles that we have; the rectus abdominis muscle, the external oblique abdominal muscle, the internal oblique abdominal muscle and the transverse abdominal muscle.
The core muscles include a few more muscles, they are included in the exercises that are most important.
Exercise program to tighten the abdomen.
Here you can see the complete training program that personal trainer Morgan Moen has prepared for you who want to train your stomach.
This is an exercise program that will contribute to a fitter stomach, but at the same time it is effective and can be completed in 30 minutes.
1. Crunch and sling
8-12 reps in three sets. Beginners can start with eight reps in three sets.
Stand in a push-up position with your feet in the sling. Pull your knees calmly and controlled toward your stomach and keep the rest of your body still. Slowly push your legs back again and maintain good abdominal pressure and stomach tension along the way.
Where do you know it: Stomach. Some will also feel a bit on the shoulders / arms and legs.
2. Angled mountaineers in slow motion
8-12 reps in three sets. Beginners can start with ten reps (five on each side) in three sets.
Pull your knee in a slow, controlled manner toward the opposite elbow. Mark and hold the position slightly before slowly returning your leg. Also lean forward slightly as you turn your body.
Where do you know it: Stomach, more sideways as it turns
3. Lateral elevation of the backrest with weight
8-12 reps in three sets. Beginners can start with ten reps in three sets. If you are a beginner, you can do it without weight, but if you are not tired, it is best to use weight.
Gently lower your upper body so that you feel it stretch to the side. Get up again in a controlled manner until you have just passed the point where your body is straight.
Where do you know it: On the side of the abdomen
4. Crunch at BOSU
8-12 reps in three sets. Beginners can start with ten reps in three sets.
Test which knees you want bent and where on the BOSU ball you want to lie. It will be individual where you get the best contact with the abdominal muscles. Perform the controlled crunch movement and don’t go all the way up like a crunch.
Where do you know it: Stomach
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