8 Min. Sixpack Workout für Anfänger | Flachen, definierten Bauch zuhause aufbauen - ohne Springen!

Hi and welcome to a new video from me. Friends, today we have our abs on the program again. I'm really looking forward to it. We're going to train, build up and define it from home with this tight workout today. I asked you on Instagram if you wanted a really extreme six-pack workout from me again or one for beginners and beginners after the summer break and the summer hole. It was a close race, but in the end it turned out to be a beginner's workout. I'm definitely going to have an even more extreme one for you, so follow me on Instagram. As I said, this workout is perfect for beginners or beginners again. As always, it's not a double exercise, so double motivation. It's all on the floor and without jumping. I hope you're really motivated now. I think the location also motivates a lot. I think it's so beautiful and idyllic here. Now I would say, throw yourself into your sportswear. My sportswear is, as always, from Prosis. Then I would say, let's get started. Let's go! Now we can get started. We start on our mat, or all exercises are on the floor now, but in a back position. With a classic crunch. In other words, we make sure that we come up really nicely from the belly and then a little help. It's best to either just touch the knees or fold them together at the front. Then you're sure that you're not only halfway up, but that you come up really nicely from the belly. Also like to hold it short at the top and down again. And up again and down. Very good. You can stay on your mat and now either put your legs up straight or just winded up, depending on what is easier for you. And now we're going to do the windscreen wipe. We're going to put our legs on the side really nicely, left and right. The upper body stays as far as possible, lying straight on the mat. And so we can work really nicely out of our lateral abdominal muscles. As I said, winded up, the whole thing is a bit easier. Just see what works for you. We come into the quadruple stand, into the plank, i.e. on our hands. Tighten your upper body really nicely and now get up to the front and back again. Get up to the front again and as you can see, the whole core, the whole belly and lower back area, the middle of the body, stays really nice and tense. We come back to the back position. We continue with bicycle crunches. We put our legs up for this. This is also a bit easier. And now alternately go one elbow to the diagonal knee, put it down again and the other side. By the way, there is also my own fitness mat. You can find it in the description box. Very good. Stay in this position. Put your feet one exact spot. we do a bit of freeze frame. and stretch our knuckles. It does not hurt too much. Very good, lie down again, stretch your legs up, really straight and now we do toe reach. That means we try to touch our toes now. Stretch up really nicely, work out the abdomen again, go down and up again, hold up for a moment, down. Very good, let's continue with a side plank. It's not easy for beginners, that's why I've come up with an easier version. Just do the side plank on your knees and hold. If you can already do it, come up and hold the side plank like this. You can also do a side plank pull, which means you lift up and down from your abdomen. But it's even more challenging. Just look at what your fitness level allows you and adjust the exercise to your needs. Let's continue with the other side. Again, either just hold on to your knees. You can also do a side plank pull here or come up with your whole body. But you'll see, the more often you do this workout, the more progress you'll make and eventually you'll be able to do a side plank pull. Don't give up yet! We're back on our backs. We've already done two exercises. Now we're going to try to touch our ankles. Bend your legs, tap them left and right. Make sure you lift up from your abdomen. Come up and touch your ankles left and right. Breathe in deeply and exhale. It's supposed to burn! That's important, that's what we want to achieve today. Three more, two, one, done. Lie down for a moment. For the last exercise, we'll stay like this. Don't lie down, bend your legs. We'll try to touch our ankles again and just hold on. Come up, lift up from your abdomen. Hold on, hold on, hold on. Hold on for another 30 seconds and then we're done. Yes! Don't move backwards. Pull yourself forward. Hold on to your abdomen for another 10 seconds. And applause! You guys did it! I hope you enjoyed this quick beginner six-pack workout. I'm always happy when you leave me a thumbs up. Don't forget to subscribe to my channel. Then you won't miss any new workout recipes and other motivating videos from me. Write in the comments what you'd like to see next time. See you, bye!