Squatting combined with spinning
The leg slouching exercise combined with body rotation helps activate abdominal muscles when the body has to balance while moving. When entering the leg slouching pose, the central muscle part needs to be stretched to avoid losing balance or rotating excessively. Controlled body rotation will affect the perineal muscles and deeper core muscle groups, helping to improve body movement control.
Stand up straight, step your right foot forward into a sloping position. Turn your body towards your front leg. Bring your body back to the center position. Use force from your front leg to stand up. Repeat the same with the other side.
Perform 3 sets, each set 8 - 10 times for each side and rest for about 45 seconds between sets.
Side push-ups
Side push-ups help abdominal muscles work continuously to keep the body in a straight position throughout the workout.
Exercising on an inclined flat surface helps reduce pressure compared to regular push-ups, and at the same time, creates conditions for the exerciser to focus on tightening abdominal muscles and controlling posture. When lowering and lifting, the core muscles must work to avoid hunching or lowering the lower back.
Place both hands on a chair or a high, sturdy surface. Extend your legs to the back into a plank position. Lower your chest by folding your elbows. Use hand force to push your body back to its original position. Keep your body straight throughout the movement.
Perform 3 sets, each set 10-15 times and take a 45-second break between sets.
