1. High knee tendencies
This exercise works the lower abdominal and hip flexors, improving the strength and stability of the core muscles.
Tries the person on the single bar with the upper hand, both arms are shoulder-width apart. Pull your stomach in and keep your legs straight.
Bend your knees and lift them up toward your chest without shaking. When reaching the top, slowly lower your legs back to the starting position. Do 3 sets of 10-12 reps.
2. Tight up your leg to do crunches
This exercise helps increase the participation of the lower abdominal and hip flexors, promoting more muscle growth.
Tighten your body on a single bar with your hands, both arms are shoulder-width apart. Pull your stomach in and keep your legs straight.
Raise your legs until they are parallel to the ground or higher, depending on your flexibility and strength. When reaching the highest level, slowly lower your legs back to the starting position. Do 3 sets of 8-10 reps.
3. Belly cramps
Belly flexors help increase the activity of the upper abdominal muscles and improve core strength.
Lie on your back with your knees bent and your feet flat on the floor. Stretch your arms up over your chest. Bend your belly, raising your arms up toward the ceiling. Slowly lower yourself back to the starting position. Do 3 sets of 15 reps.
