8 Advanced Belly Exercises You Must Try!

The abdominal muscles, or as we like to call them "tiles", are often the main trump card that men and women are equally proud of. However, there are few who really have anything to show, while the other majority still shyly hide behind several layers of clothing.

The fatty deposits on the abdomen are often the most frustrating and hardest to remove, while on the other hand, they clump together before you can manage. Unfortunately, there is no easy way to make that belly seductive and sexy again. The only thing that will produce lasting results is a combination of a balanced and healthy diet and exercise.

The abdominal wall is formed by the muscles at the front of the body between the rib part of the skeleton, pelvis and spine.

These are strong, flat, and wide muscles that form the anterior, lateral, and posterior abdominal walls and, as a clamp, encircle the internal organs of the abdominal cavity. In addition to the protection of the abdominal organs, they participate in the movements of the trunk and pelvis, stabilize the spine, and within the so-called. belly presses provide important life functions (coughing, sneezing, breathing, urinating, etc.).

In addition to protection, they also play an important role in the stabilization, mobility and maintenance of spinal function, which enables a person to have stability in movement.

The abdominal muscles are made up of four major muscles:

1. Straight abdominal muscle (m. Rectus abdominis)

It forms the front of the abdominal wall. Its function is to bend the chest, bend the chest and loin of the spine towards the pelvis, and lift and bend the pelvis toward the chest.


Lateral to the flat abdominal muscle, the abdominal wall forms three layers of abdominal muscle.

2. Oblique abdominal muscle (m. Obliquus externus abdominis)

The most exterior is the oblique abdominal muscle (m. Obliquus externus abdominis), which supports the function of the m. Rectus abdominis and rotates the trunk in the opposite direction, and in bilateral contraction it bends the trunk towards the pelvis and lowers the ribs, giving it the role of an auxiliary respiratory muscle.

3. Oblique abdominal muscle (m. Obliquus internus abdominis)

Below the outer oblique, is located the inner oblique abdominal muscle (m. Obliquus internus abdominis), which plays the role of bending the chest, loin of the spine and chest towards the pelvis and rotating the spine and chest to its side.

4. Transverse abdominal muscle (m. Transversus abdominis)

The transverse abdominal muscle (m. Transversus abdominis) is located in the deepest layer of the abdominal wall.

His main roles are respiratory function, participation in the formation of the abdomen (squeezing the contents of the abdominal organs), stabilizing the trunk, and protecting the internal organs.

There are many reasons why you should especially deal with your stomach when exercising. Except for aesthetic reasons, the abdomen should also be strengthened to prevent pain in the lower spine, to correct poor posture, or simply to feel better when performing daily activities.


Exercise for strengthening the muscles of the torso should be performed on a regular and daily basis.

Belly exercises

1. Suspended Alternating Crunch (Elbows & Chest)

Stand in a reclining position, with your feet hooked to the TRX, arms are shoulder width apart, back straight. Pull your knees toward your chest, returning to the starting position. Then pull your knees sideways to the right elbow, return to the starting position, and then again to the left elbow. Make sure your movement is controlled all the time and your back is straight.

2. Knee cable crunches

Kneel opposite the weighting device. Grasp the rope with both hands and place your hands on the back of your neck. Using only the strength of the abdominal muscles, bend the torso toward the floor. Keep your elbows at 15-20cm from the ground, hold in this position slightly, and then return to the starting position.

3. Standing ab rollout

Stand in a staggering stance. Take the power wheel and make the torso incline by lowering the power wheel to the floor in front of your feet. From this position, slide slightly forward until your arms are outstretched in front of your body. You return to the starting position the same way. Movement must be controlled at all times, back straight, entire torso tightened. If this variant of exercise is too difficult for you, you can do the same but from a kneeling starting position.

4. Gravity boots sit ups

With the inverted boots, clamp the bar and let it hang. Put your hands on the back of your neck. From this position, you bend the torso and raise your head to your knees. Keep your elbows wide at all times.

5. Hanging scissor kicks

Grab a barbell, your arms are slightly crooked. From this position, raise your extended legs to chest height and then lower them slightly while working with the scissors on your feet (horizontally).

6. Bottom up rotation hanging raises

Grasp the bar grip, vertically facing the bar position (one hand in front of the other). From this position, you extend your legs laterally to the height of your chest, first to one side, then to the other.

7. TRX side plank

With your feet hooked sideways to the TRX, with one hand, rest on the pad, and with the other, stretch out. From this position, raise your hips (pelvis) so that your torso is in line with your feet.

If this variant of exercise is too easy for you to remove your upper leg from the TRX, stretch and work in this position. In either case, hold the position for 15-20 seconds on each side, or as long as you can withstand the correct shape.

8. Side Crunches for Obliques

Lie sideways on the Pilates ball so that you lean your whole torso, push your feet under some elevation. Put your lower arm behind your head, upper with your body. From this position you lift and rotate your torso and arm to the side. Return to the starting position the same way.