Anfänger

Core & Ab Workout: Abs, Obliques & Lower Back

20 Min.

Bodyweight, optional Ab Wheel

Abs, Obliques, Lower Back, Core Stability

A strong core does more than help your abs look better — it supports better lifting, posture, balance, and lower back health. This routine combines anti-extension, anti-rotation, and flexion-based movements so you train your midsection from every important angle. It is short enough to add after any workout, but effective enough to stand alone.

Übungen

Übung 1

Dead Bug

Deep Core, Abs, Hip Flexors

3×10 each side Sätze × Wdh.

30s Pause

Press lower back firmly into floor throughout. Move slowly.

Übung 2

Plank

Abs, Core, Shoulders

3×45s Sätze × Wdh.

30s Pause

Don't let hips sag or pike up. Breathe steadily.

Übung 3

Crunches

Upper Abs

3×20 Sätze × Wdh.

30s Pause

Lower back stays on floor. Lift with ab muscles, not neck.

Übung 4

Side Plank

Obliques, Glute Medius, Core

3×30s each side Sätze × Wdh.

30s Pause

Body in straight line. Don't let hips sag toward floor.

Übung 5

Leg Raises

Lower Abs, Hip Flexors

3×15 Sätze × Wdh.

30s Pause

Hands under lower back for support. Keep legs as straight as possible.

Übung 6

Russian Twist

Obliques, Abs

3×20 (10 each side) Sätze × Wdh.

30s Pause

Lean back 45°. Twist your torso, not just your arms. Feet off floor = harder.

Übung 7

Hollow Body Hold

Abs, Deep Core, Hip Flexors

3×20–30s Sätze × Wdh.

30s Pause

Press lower back into floor. Arms extended overhead. Tuck knees if needed.

So machst du dieses Workout

Wärme dich 5–10 Minuten mit leichtem Cardio und dynamischen Mobilitätsübungen für die Zielmuskulatur auf.
Führe die Übungen in der angegebenen Reihenfolge durch, damit die größten Bewegungen deine meiste Energie erhalten.
Halte die Pausenzeiten ein, achte auf saubere Technik und brich jeden Satz 1–2 Wiederholungen vor Technikversagen ab.
Beende das Training mit einem kurzen Cool-down, lockerem Gehen und leichtem Stretching der trainierten Muskeln.

Häufig gestellte Fragen

Will this give me a six-pack?

Core training strengthens and develops the abs muscles. However, visible abs require low body fat — which comes mainly from diet and overall calorie balance.

How often can I train abs?

The core recovers quickly. 3–4 times per week is effective. You can even do this workout on days between other training sessions.

Is this workout good for lower back pain?

Exercises like Dead Bug and Bird-Dog are specifically designed to build core stability and can help with lower back health. If you have acute pain, consult a physician first.