Step 1: Plank (Bridging)
Plank is a “legendary” movement that helps the abs become toned. Lie on your side with your elbows perpendicular to your shoulders. Lift your toes and hold your back, hips, and neck in a straight line. Hold this position for 30 seconds or longer, tighten the abdominal muscles, and maintain a steady breathing.
Step 2: Crunch your belly
Step 1: Lie on your back on the floor. With knees bent, feet reach the floor, shoulder-width apart. Place your hands lightly touching the back of your head.
Step 2: Inhale, tighten your stomach muscles, half of your body to an angle of 30 degrees. The buttocks and legs do not move. Exhale back to the original position. Perform the movement 20 times.
Note: Only lightly touch the head, use the abdominal muscles to perform, not the hands or neck muscles.
Step 3: Fold the belly and limbs
Step 1: Lie with your back on the floor, pull your knees up until your thighs are at a 90-degree angle to your body.
Step 2: Inhale, tighten your stomach muscles, half of your body to an angle of 30 degrees, while your arms are straight forward, your legs are stretched parallel to your hands. Exhale back to the original position. Perform the movement 20 times.
For effective abdominal exercises:
- Perform 3 movements sequentially and repeat the sequence 2-3 times depending on the strength. Increasing the time, intensity of movements every day to quickly have a toned abdomen.
- When exercising your abs, you will be hungry, prepare good foods for your ab exercises such as bananas, soy, apples, dark chocolate.
- Combine scientific nutrition, limit eating starch after 3 pm, eat more chicken, salmon, egg white, broccoli. Do not drink carbonated soft drinks or alcohol. Drink 3 liters of water every day.