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  • Workout and helpful advice. Add this video to your favorites it will guide you when you train!

  • 5,4,3,2,1. Ready? Go!

  • If you cannot do it, try resting your hands on the ground.

  • Do not bend or curve your back, keep your abs tight.

  • Stare at a fixed point in front of you to avoid swinging during the exercise.

  • 5,4,3,2,1. Stop! Next Exercise: Roll Up.

  • Ready? Go!

  • If you cannot do it, try keeping your arms along the body and your hands on the ground.

  • Don't push yourself with your arms as you rise.

  • Don't curve your neck forward to help the push, try looking at a fixed point on the ceiling during the movement.

  • Don't lift your feet during exercise.

  • 5,4,3,2,1. Stop! Next Exercise: Alternating leg raise.

  • Ready? Go!

  • If you cannot do it, try resting your heel on the floor before moving on the next contraction.

  • Be sure not to raise your lower back off the floor, keep your abs constantly tight.

  • Don't bring your legs down too fast, control the movement to maximize its effects.

  • 5,4,3,2,1. Stop! Next Exercise: Alternated Power Crunch.

  • Ready? Go!

  • If you cannot do it, try keeping your feet flat on the floor.

  • Do not bend your head, stare at a fixed point in front of you.

  • Keep your abs tight to avoid moving the upper body and to avoid burdening your back.

  • 5,4,3,2,1. Stop! Next Exercise: Controlled Leg Drop.

  • Ready? Go!

  • If you cannot do it, try the exercise using only one leg at a time.

  • Be sure not to lift your lower back off the floor, keep your abs constantly tight.

  • The descent of the legs should be slow and controlled.

  • 5,4,3,2,1. Stop! Next Exercise: Full crunch.

  • Ready? Go!

  • If you can't, try keeping your legs bent with your feet on the ground.

  • Be sure to never lift the lower back off the floor to avoid back problems. To be able to correctly do this, constantly maintain the abdominal muscles tight.

  • To avoid straining the neck, keep your eyes on your belly button.

  • 5,4,3,2,1. Stop! Next Exercise: Twist on the Ground.

  • Ready? Go!

  • If you cannot do it, try resting your lower back on the floor and keep only your shoulders raised.

  • Be sure to only rotate your torso, it may help to stare at a point in front of you.

  • Keep your abs constantly tight to avoid burdening the spine.

  • 5,4,3,2,1. Stop! Next Exercise: Side Crunch with the Ankle Touch.

  • Ready? Go!

  • Never lift your lower back off the floor, keep your abs contracted to avoid mistakes.

  • Do not strain your neck, try staring at a fixed point on the ceiling.

  • 5,4,3,2,1. Stop! Next Exercise: Bicycle.

  • 5,4,3,2,1. Ready? Go!

  • If you cannot do it, try resting your hands on the ground.

  • Do not bend or curve your back, keep your abs tight.

  • Stare at a fixed point in front of you to avoid swinging during the exercise.

  • 5,4,3,2,1. Stop! Next Exercise: Roll Up.

  • Ready? Go!

  • If you cannot do it, try keeping your arms along the body and your hands on the ground.

  • Don't push yourself with your arms as you rise.

  • Don't curve your neck forward to help the push, try looking at a fixed point on the ceiling during the movement.

  • Don't lift your feet during exercise.

  • 5,4,3,2,1. Stop! Next Exercise: Alternating leg raise.

  • Ready? Go!

  • If you cannot do it, try resting your heel on the floor before moving on the next contraction.

  • Be sure not to raise your lower back off the floor, keep your abs constantly tight.

  • Don't bring your legs down too fast, control the movement to maximize its effects.

  • 5,4,3,2,1. Stop! Next Exercise: Alternated Power Crunch.

  • Ready? Go!

  • If you cannot do it, try keeping your feet flat on the floor.

  • Do not bend your head, stare at a fixed point in front of you.

  • Keep your abs tight to avoid moving the upper body and to avoid burdening your back.

  • 5,4,3,2,1. Stop! Next Exercise: Controlled Leg Drop.

  • Ready? Go!

  • If you cannot do it, try the exercise using only one leg at a time.

  • Be sure not to lift your lower back off the floor, keep your abs constantly tight.

  • The descent of the legs should be slow and controlled.

  • 5,4,3,2,1. Stop! Next Exercise: Full crunch.

  • Ready? Go!

  • If you can't, try keeping your legs bent with your feet on the ground.

  • Be sure to never lift the lower back off the floor to avoid back problems. To be able to correctly do this, constantly maintain the abdominal muscles tight.

  • To avoid straining the neck, keep your eyes on your belly button.

  • 5,4,3,2,1. Stop! Next Exercise: Twist on the Ground.

  • Ready? Go!

  • If you cannot do it, try resting your lower back on the floor and keep only your shoulders raised.

  • Be sure to only rotate your torso, it may help to stare at a point in front of you.

  • Keep your abs constantly tight to avoid burdening the spine.

  • 5,4,3,2,1. Stop! Next Exercise: Side Crunch with the Ankle Touch.

  • Ready? Go!

  • Never lift your lower back off the floor, keep your abs contracted to avoid mistakes.

  • Do not strain your neck, try staring at a fixed point on the ceiling.

  • 5,4,3,2,1. Stop!

Workout and helpful advice. Add this video to your favorites it will guide you when you train!

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B1 中級 美國腔

如何快速減少腹部脂肪--女性健康鍛鍊方法 (How To Reduce Belly Fat Fast - Healthy Workout for Women)

  • 38 6
    lawrence 發佈於 2021 年 01 月 14 日
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