Sebastiaan is an Olympic swimmer. Swimmers are generally known to have a well-trained body. Not only by swimming, but also by the exercises inside and outside the pool. How? Read Sebastiaan’s personal tips.
Purpose: more beautiful belly
One of the reasons why people do more sports is because they want to have a more beautiful belly, preferably with a number of sharply defined blocks. That’s why this month: the top 10 alternative abdominal muscle exercises.
My 10 exercises
We all know the ‘standard’ abdominal muscle exercises, so these are a number of exercises that you’ve probably never heard of (and of which I’ve just come up with the names).
Medicineball side bridge
Grab a solid medicineball. Lie on your side with your elbow under you and your feet on the ball. Push out until you only rest on your forearm and feet. Try to keep your back, torso and neck as straight as possible and hold this position for 15 seconds. Then switch to the other side.
Lie with your lower back on a good swissball, feet to the ground. Provide tension on the belly, don’t let your back get hollow on the ball. Come up and lower to horizontal again. Don’t pull on your neck with your hands, don’t use your arms to speed things up. Repeat the movement 10 times.
Diagonal jacket knife turn
Lying on your back with arms above your head. Tap your right leg as high as possible in the vertical with your left hand. At the moment of coming back, turn ninety degrees, so that you end up on your side. You turn over the inactive leg. Make the same movement through your side (just tap again) and in this way turn back to the supine position. Then via right hand/left leg to the other side. Do this exercise 10 times on each side.
Bridge to pike
Stand in reclining support on your hands. Stand in one straight line: make sure your back, torso and neck are straight. Now push your hips upwards so that you end up at an angle of ninety degrees. Lower your hips until you are back in a perfectly straight lying position. Repeat the movement 10 times.
Supine to fold
Lying on your back with arms above your head. Leave your arms lying and stretch your legs as far over your head as possible. Then let your legs down gently until they hang just above the ground. Repeat the movement 10 times.
Swissball leg fold
Stand in lying support with hands on the ground and feet on swissball. Stand in one straight line: make sure you have a straight back, torso and neck. Pull your knees to your nose and back again. Repeat the movement 10 times.
Arm to elbow bridge
Stand in lying support on your hands. Stand in a straight line: make sure your back, torso and neck are straight. From this position go to a lying support on elbows, but make sure there is as little movement as possible in the hips. From the elbow lying support back to lying support on your hands, etc. Do this exercise 30 seconds.
Alternating leg raise
Lie on your back with your hands under your buttocks. Raise your stretched legs to the ceiling. From this position, lower one leg to just above the ground, and lift it up again. Repeat the movement with your other leg. Repeat the exercise 10 times on each side.
Stand on your hands and lower your body to just above the ground (but don’t touch the ground!). Now try to walk forward as Spiderman without moving or twisting your hips, and stay as close to the ground as possible with your whole body. As a control, you can put a weight on your lower back, if this weight slides: tighten more belly! Walk 10 steps forward and 10 steps backward.
Stand in lying support on your elbows (exercise can also be done on your hands) and feet. Make sure your back, torso and neck are straight. Gently extend one arm straight forward and put it back again. Repeat with the other arm. Then gently stretch one leg straight up. Repeat with the other leg. For advanced users: extend left arm and right leg at the same time. Do the exercise for 30 seconds.
As you can see: many lying supports. I do all the above exercises daily in and around the swimming pool.