Tools: mat
Focus: abdominals
Lie down with your knees bent, while the calves parallel to the floor. Make sure the knees are above your hips and your back flat on the mat.
Lower the left foot slowly until the heel touches the floor. To avoid injury, coccyx position should remain neutral.
Lift your left leg up over your chest, then return to starting position.
Do the same with the right foot.
Repeat up to 10 times for each leg with a gap of about 30 seconds.
Movement 2:
Tools: mat
Focus: abdominals
Lying on the mat. Make sure the tail bone is in a neutral position.
Put your hands behind your ears.
Lift your left leg up, then place the left ankle near the right knee.
Raise your right shoulder toward your left knee. The backbone should be in a neutral position.
Do not forget to breath while lifting your shoulders, and try to not stick your chin to the chest (more or less within the clenched fist).
Repeat 10 times, then do the next leg in different directions.
Give pause for 30 minutes before repeating the movement.
tip:
Abdominal exercises to be done once a week for the beginner. You are trained enough to do it 3 times a week alternately.
Warm up for at least 5 minutes. Do not forget to cool down with a good stretch.
Combine this with cardio exercise, such as aerobics, and a healthy low-fat diet.
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