★ 5-minutni trebušnjaki (bolj učinkoviti kot standardne vaje - dokazano po študiji!)

Got this from here. (ALL MATERIAL IN THIS POST COPYRIGHTED BY SELF MAGAZINE!)
Prevod/translation: Tina Pukšič

Great great exercises. Thank you SELF Magazine. I tried them out myself and oh boy was I sore. And my whole core feels much fitter than before.

The Science There's a magic formula: Any trio of a faceup + facedown or lateral + standing move = ultimate firming. This trifecta targets your core from every angle. It's 360-degree sculpting!
Your Workouts You've got three options. Tack one on before a cardio or strength routine most days. All you need is a mat, a stability ball and five minutes.  

Meet the Doc Michele Olson, Ph.D. (aka our Dr. Abs), spent three months testing these exercises and comparing them with the crunch. For total toning, all are more effective—check out those percentages. You saw the moves here first, but her research will appear soon in ACSM's Health & Fitness Journal.

VAJA 1: Obrnjeni navzgor

Dviguj trup
SLO: vležite se na hrbet. Desno nogo iztegnite, levo pokrčite tako, da je stopalo na tleh. Ko dvignete trup, naj bo nasprotna roka iztegnjena, desna pa naj se oklepa iztegnjene roke med dvigovanjem. 12 x na vsaki strani.

Lie faceup with right leg extended, left knee bent with left foot flat, left arm above chest and right hand gripping left arm, elbow out. Engage abs and slowly roll up (as shown). Return to start. Do 12 reps; repeat on opposite side.
20% better than a crunch for defining the front of your abs

VAJA 1:Bočno / na stran

Side Bend Twist
SLO: Začni na desni strani - v položaju skleca, vendar na desni roki, pri tem premakni levo nogo naprej za ravnotežje. Levo roko iztegni nad glavo, nato jo premakni pod trebuh, pri čemer zasuči trup tako, da gledaš v tla - kot je prikazano na sliki. 12 x na obeh straneh.

Start in side plank on right, left foot staggered in front of right for balance. Extend left arm above head. Sweep left arm under stomach, twisting torso until facedown (as shown); return to start. Do 12 reps; repeat on opposite side.
28% better than a crunch for sculpting your sides
28 % bolj učinkovito kot standardne vaje za oblikovanje strani trebuha. 

VAJA 1:Stoje

"Namaste" sklanjanje na stran
SLO: noge narazen v širini bokov; roke sklenite nad glavo tako da so dlani skupaj, komolci ven. V takšnem položaju se nagnite na desno, kot na sliki in pri tem izbočite levi bok dokler tačutite mišice na straneh trebuha in hrbta, nato ponovite na drugi strani. Skupaj 12 x;

Stand with feet hip-width apart, arms above head, palms pressed together, elbows out. Lean to right (as shown), pushing left hip out, until you feel your obliques and back engage. Return to start; repeat on opposite side for 1 rep. Do 12 reps.
67% better than a crunch at activating your lats, which pull in your waistline.

VAJA 2: Obrnjeni proti tlom

Dolphin Taps

Start in a forearm plank on a ball, palms together, elbows under shoulders. Engage abs and tap left knee to floor (as shown). Return to start; repeat on opposite side for 1 rep. Do 12 reps.
11% better than a crunch for sculpting your sides

VAJA 2: Obrenjeni navzgor

Climb & Curl

Lie faceup with legs extended; raise right leg and place hands on sides of thigh. Sit up slowly, rolling through spine, engaging abs and walking hands up leg as you rise (as shown). Reverse movement to return to start. Do 12 reps; repeat on opposite side.
20% better than a crunch for defining the front of your abs

VAJA 2: Stoje

Crisscross

Stand with feet hip-width apart, hands behind head, elbows out. Engage abs as you bring right knee across body toward left elbow (as shown). Return to start; repeat on opposite side for 1 rep. Do 12 reps.
77% better than a crunch at activating your lats, which pull in your waistline

VAJA 3: Obrenjeni navzgor

Yoga čoln

Lie faceup with legs in tabletop, arms at sides a few inches off ground. Engage abs and sit up, reaching arms up in front of you (as shown); hold for 1 count. Reverse movement to slowly return to start. Do 12 reps.
21% better than a crunch for defining the front of your abs

VAJA 3: Bočno/na stran

Rotating Ball Plank

Start in plank with ball under shins. Twist hips to roll ball to outside of left shin and engage abs to tuck knees in and pull them toward right side (as shown). Return to start; repeat on opposite side for 1 rep. Do 12 reps.
43% better than a crunch for sculpting your sides

VAJA 3: stoje

Chop Loft

Stand bent slightly forward at the waist with feet hip-width apart, knees soft, holding ball with both hands at right hip. Keeping arms straight, engage abs and slowly float ball from right hip across body and above head to far left (as shown). Return to start. Do 12 reps; repeat on opposite side.
54% better than a crunch at activating your lats, which pull in your waistline


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