The 3 golden rules for training Katja’s favorite abdominal exercises
Personal trainer and TikTok celebrity Katja Believe is known for her fitness advice and workouts, and of course from the cover of the summer print issue of Women’s Health.
Here shows you TikTok-Star Katja the way to a trained stomach with a feel-good effect in an exclusive workout for women’s health:
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The 3 golden rules for training
Nothing comes from nothing and certainly not a great belly. You should definitely follow the 3 golden rules when doing abdominal training:
1. Check: Photograph your initial status and document your measurements. This includes weight and circumference, which you should check regularly. But don’t just focus on the core, losing weight happens everywhere.
2. Visualize: Have your goal clearly in mind. Find a role model, it can be a photo from a magazine, an influencer or a friend, and keep imagining what it feels like to have a sexy belly.
3. Be there mentally: When training, it is extremely important to concentrate completely on yourself. Mentally wander into the respective muscle areas that you are currently using. When you do that, you build the so-called mind-muscle connection. This connection between head and body brings you the maximum effect.
training schedule
Visible abs in 8 weeks
Training plan bodyweight training 36 exercises as image and video 40-page PDF available on all devicesLog in + also receive free web version
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Katja’s favorite abdominal exercises
Each move lasts 20 seconds, then the next one follows. You can do 2 rounds! Increase the time by 10 seconds to a minute every week.
Part 1: Exercises for sexy sides
1. Side Plank
WENDY STEPHAN
Lie on your side on the floor and bend your lower legs. Prop yourself up on your lower elbow and knee. Lift your pelvis off the floor and place your free top hand on your hip. Keep your body tension so that you form a straight line from head to toe. Hold the position as long as you can. Then switch sides.
WENDY STEPHAN
a) Get into the plank position. To do this, support yourself on your forearms and balls of your feet, tighten your abdominal muscles and straighten your legs. Your body forms a line from head to toe.
b) Rotate the hips to the right as far as possible.
c) Return to the starting position and rotate to the left as far as possible. Do the movement slowly but fluidly.
WENDY STEPHAN
a) Lie on your back and put your feet up. Keep your arms long off the ground. Lift your head and shoulders off.
b) Bend your torso to the right until you touch your right heel with your right hand.
c) Then return to the starting position and move the torso to the left to touch the left heel with the left hand. Perform the reciprocal movement slowly but fluidly and only put your head and shoulders down again when your current training time is over.
WENDY STEPHAN
a) Quadruped stand. Your hands are on the floor under your shoulders and your knees are under your hips. The gaze is directed downwards. Lift your knees slightly off the floor.
b) Now release the left arm from the floor and turn the body to the left. Bring your right leg under your body and stretch it to the left. Hold the position briefly and come back to a. Repeat the movement to the other side, alternating steadily.
Part 2: Exercises for the fit front
1. Handclap
WENDY STEPHAN
a) supine position. Place your feet wide apart. Keep your arms straight, parallel to your body, palms facing each other. Lift your head off the ground and look up at an angle.
b) Pull the right leg towards the forehead and at the same time bring the forehead to the right knee. Clap your hands below your right thigh. Back to a. Repeat with the left leg and continue alternating. Your legs should remain bent as you lift.
2. Crunch with outstretched arms
WENDY STEPHAN
a) Lie on your back. Place your feet a comfortable distance apart and stretch your arms out to your sides at shoulder height. Press your lower back firmly into the floor.
b) Lift your shoulders off the floor by tightening your abdominal muscles and bring your chin towards your chest. Keep your arms straight out to your sides like wings. Hold the end position for a moment and slowly lower yourself back down without lying down completely.
WENDY STEPHAN
a) Lie on your back with your legs straight and your arms stretched out behind your head.
b) Tighten your abs and raise your left leg and right arm at the same time. Bring your hands and feet together as far as you can while lifting your torso off the floor. Put your arm and leg back down. Repeat the exercise sequence directly with the right leg and left arm. Repeat the process alternately. Breathe!
WENDY STEPHAN
a) Push-up position. Support yourself on both hands and balls of your feet, arms and legs are stretched, eyes are directed downwards. Maintain body tension, you form a line from head to toe.
b) Now step your left foot forward as far as possible and place it on the outside of your left hand. Hold the position briefly and then step your foot back again. Repeat the movement with your right foot and continue alternating.
Your training and nutrition plan
Training and nutrition plan
Visible abs in 8 weeks
Training and nutrition no equipment required 15 different exercises per week 50 pages of fat-removal recipes 105-page PDF, can be called up on all devices
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After successful payment you will receive an email with a download link. If you have any questions, send a message to fitness-shop@motorpresse.de.
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2023-08-23 12:29:05
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