We might as well use these three months to keep fit, exercise our abdomen and get a good figure. So, how do we plan?
Monday: Introduction to Abdominal Training
Simple Russian twist 4*20 times.
Reverse leg bending and belly rolling for 4*20 times.
Left knee flexion support 4*20 times.
Flexion of right knee lateral support 4*20 times.
Auxiliary belly roll 4*20 times
Abdominal stretching for 4*20 seconds
Tuesday: abdominal burning training
Sit-ups and air bikes 4*20 times.
Bend your knees and abdomen 4*20 times.
90 roll your belly and touch your feet 4*20 times.
Reverse straight leg belly roll 4*20 times.
Knees are reported 4*20 times from both ends.
Touch the feet at both ends of the straight leg 4*20 times.
Wednesday: Deflagration Abdominal Abuse Training
Bend over and climb the mountain 4*20 times.
Support abdominal jump 4*20 times.
Leg lifting with flat support for 4*20 times.
Diagonal dynamic support 4*20 times
Support, lift your knees and touch your feet 4*20 times.
Board support 4*20 seconds
Thursday: vest line carving
Swing your leg 4*20 times on the left gluteal bridge.
Swing the right gluteal bridge 4*20 times.
Lift your hips with your left leg 4*20 times.
Right side support hip lift 4*20 times.
Stretch diagonally on your stomach for 4*20 times.
The flat support hip rotates 4*20 times.
Friday: Core Intensive Training
Kneeling posture: turn left 4*20 times.
Kneeling posture, 4*20 rotations on the right side.
The cat crawled 4*20 times.
Support abdominal jump 4*20 times.
Bend both ends of your legs 4*20 times.
Russia has quadrupled 4*20 times.
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