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.

To have a slim body, you definitely need to practice, practice hard every day. And just 11 minutes a day, maintain these simple exercises, after only 2 weeks your waist will have a positive change. Sitting in a place but the sky, please wind yourself up from now on. Step 1: Basic abdominal crunch (40 seconds) Start with a simple but extremely effective abdominal flexion. Take 40 seconds to focus on this movement, paying attention to breathing regularly to be able to work deeply into the abdominal muscles. Illustration. Step 2: Squeeze your legs with abdominal crunches (40 seconds) Leg bends and crunches, unlike the first move, you bend your abdomen but lean left – right (40 seconds each). This action will impact on the sides of the abdominal wall, helping to create curves for the waistline and form a firmer belly. Step 3: Leg lift (40 seconds) Do not lift your legs as usual, but pull your stomach in and breathe regularly to make your belly fit more toned. The abdominal circumference is quite tired, that’s when the right action is applied to the muscles around the abdomen. Step 4: Legs square, hunched over (40 seconds) This movement will impact on the upper abdomen to create an even slimness for the upper – lower abdomen. First, raise your legs perpendicular to the floor, and begin to lift your body rhythmically, each time you lift your upper abdominal muscles together. Step 5: Raise the leg in a circle (40 seconds) Lie straight and stick your back to the floor, then lift your legs and move in circles, it will be quite tiring, but this movement impacts from your lower abdomen to your thigh muscles, not only helping your waist to slim your abdomen but also help your thighs. firmer tighter. Step 6: Head lift, foot lift (45 seconds) This will be more tiring compared to the above movements because you lift your body while kicking your feet. It will be quite tiring at first but a few times will get used to. Step 7: Restraining the legs and lifting people (45 seconds) Like the 2nd move, this 7th move helps the 11 abdominal muscles come out. Raise your body diagonally from the left and right sides – steadily on each side and try to squeeze your stomach while doing this! Move 8: Lean (40 seconds) Look, you can see that this movement is much softer than the above movements, but in fact, the impact on the abdomen is just as effective. Move 9: Plank lean (45 seconds) Switch to this leaning plank movement, which both helps to relieve fatigue and help shape the sides of your abdomen. Step 10: Plank leans forward (40 seconds) Finally, the plank move, still keep the plank as the basic posture, but instead of holding it for a long time, you lean forward smoothly. This movement affects the biceps and the abdominal muscles, the calves. Maintain this movement after a while, the calves, thighs and biceps will be much thinner.

According to coach Giang Son (Hanoi), in order to have abs, the practitioner must ensure 2 basic conditions including: Percentage of fat and abdominal muscles. Abdominal exercises only help us develop abdominal muscles and do not contribute much to changing fat percentage. This is also the reason why doing abdominal exercises every day also does not help the muscles show. Condition 1: The percentage of body fat (% body fat) is low enough Giang Son explained: “To see the abdominal muscle layer, the fat layer under the skin in this part must be thin enough. Simply understand, when you pinch the fat layer in the abdomen that is only as thin as the skin of the neck, the abdomen will surely emerge. “. The fat percentage is low enough with the thin layer of subcutaneous fat exposing the abdominal muscles. Artwork: BW. However, the belly fat layer will not be reduced if you only do abdominal crunches or planks … The reason is that the fat will lose steadily throughout the body based on the difference between energy intake and consumption. Therefore, a reasonable diet will be the most suitable solution. In addition, we can track the fat percentage based on some popular measuring methods such as fat clamping, using inbody gauges … For men, the percentage of fat to reveal belly fat is in the range 7- 13%. Meanwhile, this figure for women is 16-20%. Condition 2: Developed abdominal muscles The abdominal groove commonly seen in thin people is the basic structure of the human abdominal muscles. These people have a very low fat percentage but not high aesthetics due to lack of muscle growth. Therefore, for toned abs, the training to develop muscle in this area is necessary. To achieve that goal, coach Giang Son suggests some exercises for specific muscle areas in round 2 according to increasing difficulty: – Upper abdomen (Upper part): Crunch (belly crunch), Plate Crunch (belly crunch with disc weights), Cable Crunch (belly crunch with cable) … Lower part: Reverse Crunch, Lying Leg Raise, Incline Leg Raise, Band Resisted Leg Raise, Band Resisted Leg Raise Hanging Knee Raise, Hanging Leg Raise, Hanging Leg Raise … – Internal / External Oblique (Internal / External Oblique): Cable Band Wood Chop (Pull the cable to turn around), Russian Twist (Swing the belly to rotate 2 sides), Hanging Knee Raise Twist (Hanging the legs lift 2 sides), Side Plank … – Whole abdomen (Core): Plank, Toes To Bar (Hanging people to touch feet on the beam), Hanging Leg Circles (Hanging people swinging hips) …

If your goal is to get slim, you should do these exercises only occasionally and add alternate movements.

1. Side bends

If you want to work out your lean muscles, choose side plank for side bends (lean dumbbells). Because side bends will enlarge your waist area. Side planks will tone your waist area and won’t bulge them up.

How to do it as follows: Lie on your side, straighten your legs, put your elbows straight under your shoulders. Push your body up, the center of your abdomen stretches, creating a straight line from shoulder to leg. Hold for as long as possible. Lower slowly, then repeat on the other side.

2. Rollouts

Working out with a bar or a pair of rolling weights will help strengthen your upper abdominal muscles and lower abdominal muscles. But if you overdo these muscles, your belly will be bigger, not flat. Your best bet is to move on to plank practice. How to do it as follows: Lie on your back with your forearms on the floor, and put your elbow just below your shoulder. Push your body up, your stomach tense. Hold for as long as possible.

3. Medicine ball jackknife

Shadow exercises can make your waist look bigger. You should practice in conjunction with abdominal pull exercises. If you exercise regularly, your core muscles will be stronger and firmer. Here’s how to do it: Take several deep breaths to warm your body. Snort. Pull in as much as you can. Hold for as long as possible.

4. Cable crunches

The abdominal crunches target the abdominis muscles of the rectum, so if you exercise too much, your abdomen may be bigger than expected. So, move on to the V-shaped abdominal stretch. Here’s how: Start with a sitting position. Tilt your back back, lift your legs up, belly stretch. Bring your arms along the legs. Hold for as long as possible.

5. Weighted crunches

If you want to gain six pack, you can do abs exercises with dumbbells. But if you want to have a slim waist, it is better to use a curvature like a boat. Here’s how to do it: Lie on your stomach. Legs raised, arms forward, legs and arms stretched, abdomen tense. Hold for as long as possible.

When you want to lose weight, it is easy to dive into overtraining exercises. However, experts warn that excessive exercise is the enemy of a well-balanced body. Take time to rest for your muscles to recover, while also preventing injury. In addition, you also need to build a healthy diet so that the muscles are not covered with excess fat.