rotation
Stand up straight, with your arms stretched out in front of you and your upper body rotated to the sides. This move focuses on affecting the abdominal muscles, helping to reduce belly fat and improve waist flexibility.
Raise your knees on the spot
Run in place, while raising your knees close to your chest at a fast pace. This exercise helps tone the lower abdominal muscles and effectively increase calorie burning.
rotating the dancer against the dumbbells
Stand shoulder-width apart with a dumbbell in front of your chest. Take a step back, lower your knees, then rotate your body, moving the dumbbells to the sides. Add weight to the exercise to increase difficulty, while developing strength in the abdomen and upper body.
Raise one leg
Stand up straight, keep your back and knees straight, lift your legs parallel to the floor, tighten your abs. This is an effective exercise to strengthen the lower and core muscles.
Marching in height with weights
Moving in place as if parading, lift your knees to a 90-degree angle while holding the dumbbells high. The exercise activates both the upper and lower body muscles, helping the body to be completely toned.
Tilt your belly while standing
Place your hands behind your head, lift your knees and bend to the sides so that your elbows touch the opposite knee. This exercise helps strengthen the upper abdominal andctions.
Plowing wood with simple weights
Hold the dumbbells with one hand and feet wide, swing the dumbbells from head to toe in a wooden cutting motion, while rotating your torso. This exercise targets the rotated core and peripheral muscles, helping to increase strength and flexibility.
Standing bicycle crunches
Stand up straight, place your hands behind your head, rotatedly lift your knees to touch the opposite elbow, simulate the bicycle movement. This is an exercise that combines the arms and legs, effectively affecting the upper abdominal muscles and the peripheral muscles.
Standing mountain climbers
Place your hands on the wall, alternately lift your knees up to your hips and extend your arms upwards. This exercise increases physical strength, deeply affects the abdominal muscles and improves air tenderness.
Standing and catching your toes
Stand up straight with your feet shoulder-width apart, touching your left hand at your right leg and vice versa. The movement affects the ribs, core, and hamstrings, supporting throughout the body's flexibility.
Standing on your stomach
Keep your arms straight up, raising your legs straight in front of you while bending your body so your hands can touch your feet. This exercise develops core strength and directly affects the abdominal muscles.
