According to a fitness tutorial in German, this video presents five ab exercises you can perform at home without any equipment.
The instructor, Anna, will demonstrate each exercise in detail. Here's a quick rundown of the exercises covered in the video:
Pole position: Begin by lying on your back with your legs extended straight up. Extend your arms out behind you and hold the position for as long as possible. Then, slowly lower your legs towards the ground without letting your back come off the mat.
Mountain climber: Assume a plank position with your hands shoulder-width apart. Bring one knee into your chest, then switch legs and bring the other knee into your chest. Maintain a swift alternating leg motion.
Leg raises: Lie on your back with your legs extended straight up in the air. Lower your legs down towards the ground slowly, but don't let your back come off the mat.
Russian twists: Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly so that your upper body is at an angle. Twist your torso from side to side, bringing your hands down to touch the ground on one side and then the other.
Hollow rocks: Lie on your back with your legs extended straight up in the air and your arms by your sides. Press your lower back into the mat and arch your upper back off the ground slightly. Hold the position for a few seconds, then slowly lower your back down to the mat.
#hollowrocks
#russiantwoists
#mountainklimbers
#legraises
#hollowbodyhold
The instructor, Anna, will demonstrate each exercise in detail. Here's a quick rundown of the exercises covered in the video:
Pole position: Begin by lying on your back with your legs extended straight up. Extend your arms out behind you and hold the position for as long as possible. Then, slowly lower your legs towards the ground without letting your back come off the mat.
Mountain climber: Assume a plank position with your hands shoulder-width apart. Bring one knee into your chest, then switch legs and bring the other knee into your chest. Maintain a swift alternating leg motion.
Leg raises: Lie on your back with your legs extended straight up in the air. Lower your legs down towards the ground slowly, but don't let your back come off the mat.
Russian twists: Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly so that your upper body is at an angle. Twist your torso from side to side, bringing your hands down to touch the ground on one side and then the other.
Hollow rocks: Lie on your back with your legs extended straight up in the air and your arms by your sides. Press your lower back into the mat and arch your upper back off the ground slightly. Hold the position for a few seconds, then slowly lower your back down to the mat.
#hollowrocks
#russiantwoists
#mountainklimbers
#legraises
#hollowbodyhold
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