Weight Loss Exercises: Power Core Workout

These weight loss exercises strengthen your abdominal muscles and make your body taut. Best of all, the workout only takes five minutes!

Our 5-minute power workout

The good thing about this workout: It doesn’t take long because the exercises are very intense. In a short time you can really work out here. The workout is not only effective, but also refreshingly different – with many new exercises that not only work, but are also fun.

A strong body is so important

Training is carried out 3 times a week for about 15 minutes, i.e. two sets of 12-16 repetitions per exercise and body side. Our exercises strengthen the straight abdominal muscles, which counteracts a hollow back and ensures a stable posture. The oblique muscles are also strengthened, which provides new flexibility and a better body feeling. In addition, other zones are trained: back, buttocks and legs.

It is important to do all exercises slowly and in a controlled manner, on the floor, preferably on a non-slip and soft surface. Concentrate on your abdominal muscles and tense them firmly during each exercise. Always continue to breathe normally, do not press or hold your breath. And: plan training-free days between workouts – after all, muscles grow during breaks in training.

1.Roll up

Here’s how it works: Lie on your back and bend your legs. Place your arms to the side of your body with the palms facing down. Then slowly roll up the body from bottom to top until the bottom is facing the ceiling. Hold briefly. Upper and lower legs form a right angle in this position. Then slowly roll down again. Important: Make sure that the head always remains on the floor.

2. Shortly back

This is how it works: From the supine position, lift and hold the upper body. Bend your arms at shoulder height and clench your fists. Then lift your lower legs and bend them parallel to the floor, pulling your toes up. Lean the upper body backwards with short movements and straighten it up again, at the same time pushing the knees away from the body and pulling them up again. Always move your lower legs parallel to the floor. Important: Lean back and straighten the upper body only in short movements and with firmly tensed abdominal muscles.

3. Edge

Here’s how it works: lie on your back, place your arms next to your body, loosen your upper body from the floor, while tensing your abdominal muscles firmly. Stretch your legs up to the ceiling and then let them sink slightly towards the floor. Stretch your feet up to the tips and open your legs hip-wide. Bring the palms of your hands together in front of your body with your arms stretched out, thumbs pointing upwards. Then, with arms stretched out, perform two edge strokes in the air, firstly next to the right side of the right leg, secondly between the legs and thirdly next to the left side of the left leg. Execute the movement of the hand edges in a short and controlled manner. Important: Make sure that the lower back rests firmly on the ground.

4. Straight posture

Here’s how it works: supine position, bend your left leg on the floor. Raise the upper body, but only so far that the lumbar spine is still in contact with the floor. Stretch your right leg up to the ceiling and stretch your arms out beside your body. The hands are now next to the hips, the palms facing the ceiling and the thumbs outwards. Then slowly straighten the upper part of the body, at the same time lowering the long leg without putting it down on the floor. Finally, while seated, pull the upper body forward a little, stretching the arms forward at shoulder height. Then lean your back back again and stretch your right leg back to the ceiling. Important: Do the exercise quickly but still in a controlled manner.

5. Cross-pull

This is how it works: lie on your back, bend your left leg and place it on the floor. Stretch your right arm straight away from your body at shoulder height and place it on the floor. Bend left arm and place left hand under the back of the head. Extend the right leg to the tip of the foot and lift. Now bring the elbow of the bent arm to the opposite leg. Then lower your upper body and leg back to their original positions. Important: Turn the upper body consciously and slowly.

6. Long-Line

How it works: forearm support with extended legs. The elbows are under the shoulders. Back, buttocks and legs form a straight line. Stand on tiptoe and place one foot on top of the other. With the help of the lower foot the whole body is now pushed forward a little and back again. Important: Do not make a hollow back, do not stick out your buttocks.