August 25, 2023, 2:11 pm | Read time: 5 minutes
In this short but effective training, personal trainer Erik Jäger shows how targeted exercises can activate your core muscles, burn fat, and strengthen your abs.
To lose belly fat, we need to adjust two key areas: In terms of diet, good fats, fiber, and spices can help. From a fitness perspective, the answer is as simple as it is logical: We need to get the largest muscle groups in our body to burn as many calories as possible. At the same time, it certainly doesn’t hurt to build up the six-pack that’s already there. Personal trainer Erik Jäger has created an intense ab workout that fits into any evening routine.
5-Minute Ab Workout – by and with Erik Jäger
In the video (above), you’ll find a functional ab workout that uses only your body weight. In line with the functional fitness concept–as practiced in CrossFit, for example–all included exercises engage various muscle groups and joints simultaneously. You can do this five-minute workout almost anywhere. All you need is a non-slip mat, a pillow, and a mere five minutes. Now you just have to follow through!
Also interesting: If you want to lose belly fat, you should train two other body parts
These are the individual exercises
1. Shrimp
The Shrimp activates the deep core muscles in the back and abdomen, making it the optimal preparation for the following exertion. You will need: A pillow or book to clamp between your elbow and thigh. The starting position is lying on your back, both legs bent at 90 degrees. Lift your shoulders off the floor and try to clamp the pillow or book as tightly as possible. Imagine someone trying to take the pillow away from you–they shouldn’t stand a chance! Keep your back pressed to the floor and pull your stomach in tightly.
▶︎ Hold for 30 seconds
Also interesting: 10-Minute Workout – Core Training with a Focus on Abs
2. Single Leg Bridges (Hip Lifts with Extended Leg)
Next, focus on the largest muscle group in your entire body during the ab workout: With the single-leg bridge, you train the entire leg and glute muscles–because we need to tap into the energy stored there if we want to lose belly fat. Additionally, this exercise trains your back muscles.
The starting position is lying on your back. Bend one leg, extend the other leg forward/upward in line with the other leg. Pull in your stomach and place your arms next to your body. Now lift and lower your hips–when you’re in the top position, tighten your glutes as much as you can. Take more time lowering than lifting. When you’re down, don’t rest completely. Make sure not to arch your back and keep your stomach tight throughout the workout.
▶︎ 15 repetitions per side
3. Side Plank Hip Lifts (Side Forearm Support with Hip Lifts)
Now it’s time for the lateral abdominal muscles. Get into the side forearm support (plank): The position is correct when the elbow and forearm are directly under the upper shoulder and it doesn’t tilt forward. To intensify the side plank for your abs, lift and lower your hips from this position as slowly as possible! When lowering, make sure the hip never touches the floor completely. Ensure your body stays in a straight line the entire time.
Also interesting: The most effective exercises for a slim waist
▶︎ 10 repetitions per side
4. Side Plank Leg Lifts (Side Forearm Support with Leg Lifts)
Now it gets even more intense: In this side plank variation, the focus is on the leg, glute, and hip muscles. The starting position is the same as in the last exercise. Stabilize yourself in this position, meaning the body is in a straight line and doesn’t tilt forward or backward. Lift and lower the top leg. Important: The downward movement should be slower than the upward movement. The foot should point forward, not upward.
▶︎ 10 repetitions per side
Also interesting: 10-Minute Six-Pack Workout with Olympic Champion Thomas Röhler
5. Spiderman Planks (Mountain Climber Variation)
The finale of this workout is all about beautifully defined abs. Gather all your strength and put it into this particularly challenging forearm support variation, which intensely trains your six-pack and oblique abdominal muscles. If you’re doing Spiderman Planks for the first time, the movement sequence might be a bit challenging–but you can do it. Here’s a step-by-step guide.
Get into the classic plank position (lying on your stomach with bent elbows and supporting yourself on your forearms, fingers spread). Pull one knee forward until it briefly touches the forearm: The further you go into this side crunch, the more you activate your abdominal muscles. Push the knee back. It’s important to stay straight throughout the movement and pull in your stomach. Switch legs only after completing ten repetitions. Don’t rest your foot in between!
Pro tip: For higher effectiveness, keep your hips and shoulder blades tense.
▶︎ 10 repetitions per side
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About the person: Erik Jäger is an expert in functional fitness and has been successfully working as a personal and athletic trainer for many years. He has been a Peloton coach for several years. On his Instagram channel, the “Hauptstadttrainer” motivates people to exercise daily.