THE QUICK AT-HOME ABS ROUTINE

Jeg er gået bachelorperioden i møde, og dermed er kalenderen fuld og overskuddet lig nul. I en sådan periode kan det være svært at finde tid til at få rørelse og bevægelse ind i dagligdagen. Da maven er hele kroppens centrum, er denne (og ryggen) også en stor del af mit fitness program. De dage hvor jeg ikke når i fitness, sørger jeg stadig for at lave et par øvelser derhjemme til de førnævnte muskelgrupper. Det skader jo heller ikke at maven bliver flad, når sommeren nærmer sig med hastige skridt! 😉

Her er 3 simple maveøvelser, der kan laves derhjemme mellem reklamepauserne:

1. Bicycle crunch
Start med bicycle crunch for at styrke din mave. Denne øvelse er god for de ellers “svære at tone” skrå mavemuskler.
For at lave bicycle crunches lægger du dig ned på ryggen, og løfter begge dine ben i vejret skiftevis, så du bøjer og strækker dine ben ligesom du cykler på en cykel. Det er vigtigt at have begge ben i vejret under hele øvelsen.

Gentag øvelsen 3×20 (eller efter eget ønske).

2. Planke
Læg dig i en almindelig planke på albuerne. Hold kroppen i en lige linje uden at svaje i ryggen, og spænd i maven.

Gentag øvelsen 3x 30 sek. (eller efter eget ønske).

3. Stående håndvægtsrotation
For at lave denne øvelse skal du stå med fødderne i en hoftebreddes afstand. Hold en håndvægt (eller en halvanden liters flaske med vand) med begge hænder i strakte arme ud foran hjertet. Skiftevis drej overkroppen til højre og venstre side, og hold positionen et par sekunder i hver side.

Gentag øvelsen 3×30 (eller efter eget ønske).

God fornøjelse!

// With the bachelor thesis coming closer, the calendar is full and the energy level just about zero. In a time like this, it can be hard to get movement and exercise into the daily routine. As the abs are a part of the body’s core together with the back, both of these are important parts of my fitness routine. On the days I don’t go to the gym, I make sure to go through a couple of exercises at home relating to the before-mentioned muscle groups. Also, it does no harm having a flat stomach as summer is approaching with hasty steps! 😉

Here are 3 simple abs exercises which can be completed at home during the commercial breaks.

1. Bicycle crunch
Start by doing the bicycle crunch routine in order to strengthen your stomach. This exercise is great for the oblique muscles. In order to do this exercise, you start out by lying down on your back. When in position, you lift both your legs into the air, hereafter you bend and stretch them alternately in the air – like if you were pedalling a bicycle. It is important to have both legs in the air during all of the exercise.

Repeat the exercise 3×20 (or however much you deem suitable for you).

2. Plank
Put yourself down in an ordinary plank position on your elbows. Keep your body straight, and make sure not to sway in your back. Tighten your abs for the full duration of the exercise.

Repeat the exercise 3×30 seconds (or however much you deem suitable for you).

3. Standing hand weight rotation
For this exercise, you need to stand up straight with your feet having approximately a hips width of distance. Keep a hand weight (or a 1,5 liter bottle of water) in both of your hands, and your arms stretched out in front of your heart. Alternately turn your upper body to the right and left, and keep the position for a couple of seconds on each side.

Repeat the exercise 3×30 (or however much you deem suitable for you).

Enjoy!

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