<div class="wp-block-yoast-seo-table-of-contents yoast-table-of-contents"><h2>Inhaltsverzeichnis</h2><ul><li><a href="#title_1" data-level="2">Was hat eine &#8222;kotzende&#8220; Katze mit meinem Bauch zu tun?</a></li><li><a href="#title_2" data-level="2">So funktioniert das effektive Bauchmuskeltraining</a></li><li><a href="#title_3" data-level="2">Weitere Vorteile der &#8222;Kotzenden Katze&#8220;-Übung</a></li><li><a href="#title_4" data-level="2">Und wo bleibt mein Sixpack?</a></li><li><a href="#title_5" data-level="2">Ihr wollt abnehmen? Dann lasst euch von diesen Ladys inspirieren.</a></li></ul></div><p class="p">Täglich machst du dein Bauchworkout, machst an die 100 Crunches, dennoch hast du das Gefühl, dass dabei nicht viel rum kommt? Nun, es gibt tatsächlich effektivere Übungen, die dich zum Ziel führen. Aber was hat das alles mit einer &#8222;kotzenden Katze&#8220; zu tun?</p><p class="p">Zu allererst sei gesagt: Ja, du bekommst durch dieses spezielle Bauchtraining einen flachen Bauch, mit schlanken natürlichen Muskeln. Doch insgesamt musst du auf ein ganzheitliches Workout achten und nicht nur deine Bauchregion trainieren, schließlich muss das Fett weg, das deinen schönen Bauch verdeckt. Doch auch bevor du die störenden Polster los wirst, kannst du deine Körpermitte mit dieser Übung stärken und straffen.</p><img src="https://dev.gofeminin.de/wp-content/uploads/sites/2/2022/12/947078_w1600.jpg" class="image" id="image_1" data-credit="iStock" data-desc="0" data-title="Flacher Bauch gefällig?" data-id="947078"><h2 id="title_1" class="title wp-block-heading">Was hat eine &#8222;kotzende&#8220; Katze mit meinem Bauch zu tun?</h2><p class="p">Wie heißt denn nun diese Wunderübung, auf die so viele Menschen mit einem tollen Bauch schwören und noch wichtiger: Wie geht sie? Die Bauchübung, die tatsächlich effektiver ist als normale Crunches, heißt &#8222;Die kotzende Katze&#8220; (engl.: &#8222;The Cat Vomit&#8220;). Ja, das ist unser voller Ernst!</p><figure class="wp-block-image size-large"><img class="wp-image-5004636" src="https://dev.gofeminin.de/wp-content/uploads/sites/2/2022/12/1108328_w500.jpg" title="Die Yoga-Übung Uddiyana Bandha hat eine ähnliche Wirkung wie die " alt="Die Yoga-Übung Uddiyana Bandha hat eine ähnliche Wirkung wie die " /><figcaption><span class="image-credit"><span class="credit-label-wrapper">Credit:</span> iStock</span></figcaption></figure><p class="p">Zugegeben, seltsam klingt das tatsächlich, aber es gibt eine ganz lustige Erklärung dafür. Der US-amerikanische Autor und Unternehmer Tim Ferriss beschreibt diese tolle Bauchübung in seinem Buch &#8222;Der 4-Stunden-Körper&#8220;. Als er die Übung erstmals vor seiner damaligen Freundin machte, sagte sie zu ihm, er sehe aus wie eine kotzende Katze.​ Inspiriert hat ihn womöglich die Yoga-Übung Uddiyana Bandha, die eine ähnliche Wirkung hat.</p><h2 id="title_2" class="title wp-block-heading">So funktioniert das effektive Bauchmuskeltraining</h2><figure class="wp-block-image size-large"><img class="wp-image-5004637" src="https://dev.gofeminin.de/wp-content/uploads/sites/2/2022/12/947036_w684.jpg" title="So funktioniert " alt="So funktioniert " /></figure><p class="p">Gehe in den Vierfüßlerstand und achte darauf, dass du weder ein Hohlkreuz noch einen Buckel machst – achte auf einen geraden Rücken. Halte den Kopf gerade und richte deinen Blick auf einen Punkt ein paar Zentimeter in die Mitte über deine Hände. Atme entspannt ein und dann aus.</p><p class="p">Spanne deine Bauchmuskeln beim Ausatmen an. Sobald du ganz ausgeatmet hast, halte die Luft an und ziehe den Bauch ein, als würdest du den Bauchnabel zur Wirbelsäule ziehen. Halte diese Position für 8 bis 12 Sekunden ohne zu atmen.</p><p class="p">Atme dann durch die Nase ein und löse die Bauchspannung. Lege einen Atemzug Pause ein. Wiederhole genau diesen Ablauf 10 Mal. Dann ist die Übung beendet.</p><p class="p">Hier gibt es weitere tolle <a href="/sport/flacher-bauch-ubungen-s1882752.html">Bauchübungen</a>, auch in der <a href="/sport/ubungen-bauch-s1215422.html">Videoanleitung</a>.</p><h2 id="title_3" class="title wp-block-heading">Weitere Vorteile der &#8222;Kotzenden Katze&#8220;-Übung</h2><figure class="wp-block-image size-large"><img height="683" width="1024" class="wp-image-5004638" src="https://dev.gofeminin.de/wp-content/uploads/sites/2/2022/12/947061_w5616.jpg" title="Mit einer gestärkten Körpermitte fühlt man sich auch im Cropped-Top wohl." alt="Mit einer gestärkten Körpermitte fühlt man sich auch im Cropped-Top wohl." /><figcaption><span class="image-credit"><span class="credit-label-wrapper">Credit:</span> Unsplash/Atikh-Bana</span></figcaption></figure><p class="p"><br>​Mit diesem Workout stärkst du deine Körpermitte und vor allem lernst du auch deine Bauchmuskeln gezielt anzuspannen und zu lösen. Zusätzlich hilft es dir deinen Atem zu kontrollieren und dein Zwerchfell wird ebenfalls trainiert. Ganz nebenbei fühlst du dich im angesagten Crop-Top-Look noch viel wohler.</p><h2 id="title_4" class="title wp-block-heading">Und wo bleibt mein Sixpack?</h2><figure class="wp-block-image size-large"><img class="wp-image-5004639" src="https://dev.gofeminin.de/wp-content/uploads/sites/2/2022/12/947101_w597.jpg" title="" alt="" /><figcaption><span class="image-credit"><span class="credit-label-wrapper">Credit:</span> Instagram/emilyskyefit</span></figcaption></figure><p class="p">Du träumst von einem Sixpack? Das ist ein gutes Ziel, doch dann sei dir bitte im Klaren darüber, dass du mit Sicherheit kein Sixpack bekommst, nur weil du deine Bauchmuskeln trainierst. Dazu gehören die richtige Ernährung, ein ganzheitliches Training und zu guter Letzt &#8211; aber tatsächlich am entschiedensten – ein niedriger Körperfettanteil.</p><h2 id="title_5" class="title wp-block-heading">Ihr wollt abnehmen? Dann lasst euch von diesen Ladys inspirieren.</h2>			<style> 
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Erstaunlich: Die „Katzen“-Übung verhilft zu einem flachen Bauch!
Effektiv und schnell zu einem flachen Bauch klingt toll, aber was hat das nun mit einer Katze zu tun?