01 The Office Tummy

01 The Office Tummy

You can even train your stomach (and thus, also your back) while sitting at your desk in the office. Slide forward on your seat until you are sitting on its edge. Lift your legs, tilting your upper body backward. Please keep your back absolutely straight. Place you hands on your hips for support. Now try to ride a bicycle in the air, or straighten you legs and cross and re-cross them.

20 seconds, repeat 3 times

Crunch for the Lower Abdomen

02 Crunch for the Lower Abdomen

This exercise helps you train the oblique abdominal muscles but also the area of the lower abdomen, which is often neglected. Lie down on your back, straighten your legs upward and cross and re-cross your feet while in the air. Put your hands behind your head, with your elbows pointing sideways. Tense your abdominal muscles while slightly lifting your head and shoulders, looking straight up. Put your upper body down again while the head remains up. Repeat this exercise, depending on you state of fitness.

15 to 25 times

Relax Your Back

03 Relax Your Back

Get down on all fours, supporting your body on your hands and knees. Your back should be absolutely straight in this position. Stretch out your left leg behind you, lift your right arm straight ahead, extending your back. Now tense your stomach muscles and hold the tension for a few seconds. Keep breathing in and out calmly. Return to the original position on all fours. Repeat the exercise 8 times. Switch sides and repeat the exercise with you right leg and left arm.

Hip Crunch for a Healthy Back

04 Hip Crunch for a Healthy Back

Stand up straight. Take care not to raise your shoulders. Tense your abdomen while you imagine that you are "sucking" your belly inward. Now bend your knees slightly and lean sideways horizontally from the hip, as far as you can, while keeping your back straight. Extend your arms forward. Now move your upper body left and right like a pendulum and follow these movements with your eyes in each direction. Repeat the swing 5 times and return to your original position.

Balancing Crunch for Your Stomach

05 Balancing Crunch for Your Stomach

Sit down on an exercise ball and roll forward until your lower back is lying on the ball, with your knees at a right angle and your feet firmly planted on the ground. Fold your hands behind you head with your elbows pointing outward, while you look straight up. Then lift your upper body slightly with your chin pointing downward. Take care not to overstretch your neck as the main movement takes place in the abdominal area. Important: Do these crunches very slowly and feel how your abdominal muscles work.

Repeat the entire exercise 10 to 15 times, depending on your condition.

A Beautiful Waistline

06 A Beautiful Waistline

A flat stomach does not only look good but also supports the muscles of your back, which are often under a lot of strain. Lie down on your back, cross your arms behind your neck, with your elbows pointing outward. Bend your legs and lift them up while strongly tensing your abdominal muscles. Then ride a bicycle in the air. Important: Do not hollow your back but keep it flat on the ground.

Keep going for 2 minutes.

One-Leg Stand

07 One-Leg Stand

Stand at ease and put your feet parallel to each other, with a slight gap. Now put your weight on one leg and slightly lift the other one up. Keep you pelvis stable and balanced. Now move the leg that you lifted and keep drawing a small number eight in the air. Also try to move your arms, following the form of an eight. Switch to the other side.

Side Stretch for Legs and Back

08 Side Stretch for Legs and Back

This exercise stretches your inner thighs and stabilizes spine and pelvis. Move into a wide straddle and bend your left leg. Lift your right arm as an extension of your straight leg and bend your upper body sideways over the bent leg. Bend your left arm and rest it on your bent left leg for support. Then switch sides and repeat the stretch 2 times for each side.

Side Crunch for a Flat Stomach

09 Side Crunch for a Flat Stomach

This exercise trains the outer levels of the lateral abdominal muscles. Lie down on your back, bend your legs and put you feet on the ground. Have both of your knees tilt to the right while keeping the thoracic spine and the shoulders on the ground. Cross your hands behind your head with the elbows pointing outward and look straight up. Then tense your abdominal muscles while slightly lifting head and shoulders. Put your upper body down again and return your legs to the center position. Then have them tilt to the left and repeat as before.

A "Prayer for Rain" Enhances Stability

10 A "Prayer for Rain" Enhances Stability and Abdominal Muscles

In addition to leg and stomach muscles, this exercise also strengthens you sense of balance. Stand up straight and bend one of your legs. Rest the sole of the bent leg on the calf of the other. Extend your arms to the side with the palms pointing upward. Strongly tense your abdominal muscles - this helps you keep your balance. Do not forget to breathe evenly and feel how deeply the air penetrates your tight stomach. Hold this position for the duration of a few breaths and relax.

Repeat this exercise 6 times and then switch to the other leg.

The Bridge Leading to a Strong Back

11 The Bridge Leading to a Strong Back

Lie down on your back, bend your legs and put your feet on the ground. Extend your arms backward. Then lift your pelvis until the hip is stretched out and shift your weight to one leg. Stretch out the other leg in front of you and lift and lower it 5 times without putting it down. Then lower the leg and your pelvis back onto the ground.

Repeat this exercise 5 times for the other side, too.

All in the Balance

12 All in the Balance

This exercise helps you equally train your abdomen, back, derrière and thighs. Stand on your right leg. Then bend your left leg before stretching it out behind you. The upper body moves forward. Stretch out your arms as if in extension of your back and the leg that is stretched out behind you. In order to keep your balance, tense your abdominal muscles tightly. Remain in this position for a few seconds. Return your arms to the sides of your body, bend your leg and put it down next to the other one. Straighten your upper body.

Repeat 6 times, then switch to the other side.

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