This is a movement that works the entire upper and lower abdominal muscles – Lie on your back, legs straight. – Bend your elbows, place your hands above your head. Rotate to the right, bringing your left elbow toward your right knee as you bring your other leg into the air. – Remember to twist your body and stretch your abs when doing cycling. – Repeat 2. Advanced crunches – 30 seconds This is a great exercise to effectively tighten the upper and lower abs. – Lie on your back, arms extended. – As you exhale, bend over and raise your legs and arms into a cutlery pose. Slowly reverse this movement, lowering your legs and torso until you’re lying flat again. 3. Lie down kicking scissor legs – 30 seconds This is an exercise that works the muscles, especially the lower abs and hip muscles. – Lie on your back on the floor or on a bench. – Raise both legs. Tighten your lower abs to lift one leg up. – Switch legs, lower legs 3-5 cm off the ground. 4. One-leg push-ups and one-arm raises – 30 seconds This is an exercise that works all the muscles of the body. Start in a regular push-up position. – Raise your left leg and right hand and squeeze your glutes. Continue to push up and then switch arms and legs to the other side. Hold for 2-3 seconds. 5. Plank split leg jump – 30 seconds With this exercise, the leg and buttock muscle groups will work. In addition, it helps to strengthen muscles and upper body. – From a regular plank position, stretch and jump your legs as shown. – Repeat the opposite movement, bringing the feet together, stretch the muscles. 6. Crunches – 30 seconds This is one of the most popular and basic abdominal exercises. – Lay up. – Stretch your legs. – Cross your arms in front of your chest. You can also place your fingertips behind your neck or head if that feels more comfortable. – Raise your head and shoulder blades off the ground. Exhale as you rise. – Hold for 2-3 seconds before returning to the original position. 7. Front thigh kick – 30 seconds This exercise is a great way to strengthen the thigh muscles and improve knee mobility. Sit on the floor or on a bench with your legs extended in front of you. Place your hands in front of you and slowly lean back. Tighten your abs as you pull your legs. You can hug your knees a little for stability if needed. – Push the leg back again to complete the movement. 8. High crunches – 30 seconds This exercise will strengthen the entire body as well as the upper and lower body muscle groups. – Perform a squat position. – Slowly bring your arms forward, one at a time. – Move your arms forward as far as you can. – Hold for 2-3 seconds before bringing your hands back to the original position. 9. Advanced crunches – 30 seconds This move will tone the abdominal muscles. Perform a sit-up position, making sure your lower back is not arched and your abs tight. Bring one arm out in front of you, stretching your body for stability. Slowly stretch your muscles and reach your arms down, while lifting your hips up as you stretch. – Touch the opposite knee with your hand. – Bring your arms back to the starting position. Repeat on the other side. 10. Shallow swimming – 30 seconds This is not only an exercise that helps to strengthen the body, but also trains the back and butt muscles. Lie on your stomach and squeeze your glutes as much as you can, lifting both legs off the ground. Bring your hands forward, keeping your palms facing down a few centimeters off the ground. – Raise your arms and legs in the air, squeezing all the muscles from your shoulders down to your butt – Repeat with the other arm.

Wash your face 2 times a day Using a cleanser that is right for your skin (gel cleanser for oily skin, creams for dry skin, and creams for sensitive skin …) will help remove dirt and dead cells. Blocking pores in the skin helps to unclog cells deep inside, inhibits acne production. Avoid putting your hands on your face When you put your hand to your face, you will accidentally put a large amount of bacteria on your face. Not only spread the bacteria but also irritate the already inflamed face. In particular, you should not use your hands to squeeze pimples because it can cause infection and scarring. Absolutely do not use your hands to squeeze acne. Limit makeup An effective way to prevent acne is to choose oil-free makeup, natural ingredients, that do not contain irritating chemicals. Cosmetics that are labeled “Noncomedogenic” are considered safe for the skin, especially acne-prone skin. Kill death celk Your skin will become dry and dull from exposure to the sun. Proper exfoliating will help tighten pores and help renew the skin, giving a radiant complexion. Supplement vitamins When you are stressed, the body releases a lot of acids that can damage the skin, and supplementing with vitamin B3 helps restore health and give you healthy skin. In addition, vitamin B3 also helps activate small peptide molecules secreted by the skin, contributing to effective acne treatment as it helps to regulate skin antibiotics. Use sunscreen Sunscreen helps to prevent damage caused by UV rays to the skin, helping healthy skin remove acne-causing microorganisms. Eat sensibly Limit hot spicy foods instead add more fruits rich in vitamin C such as oranges, tangerines, grapefruit … and green leafy vegetables to get enough nutrients and vitamins for the skin, improve liver function and protect the liver to stay healthy. . Drink plenty of water, at least 2 liters per day to strengthen the body’s resistance, while excreting toxins from the body. Diet will effectively prevent acne, help you have healthy and smooth skin.