1. The Elbow Plank
How to do it? First you could pull your body into a plank position and lower yourself into the elbows. You have to make sure that your abs is flat before keeping the shoulders over the elbows. After that you have to clench down there. Remember to take a breath and hold up the stomach for about 60 seconds.
2. The Side Elbow Plank
How to do it? You have to start in the same position as the elbow plank before turning your body to the side that your hips are stacked above each other and straighten your arms in the air. In this step, you should hold this position for about 60 seconds before adding hip pulse for 30 seconds. After that you have to flip and do the same on the opposite side.
3. The Basic Crunch
The crunch is a classic movement but this is a great option for flattening your abs. To do this movement, you could lie on your back and bend your knees. Therefore, you have to keep your feet flat on the floor. When you exhale, remember that you should lift the shoulders off the ground. Do this movement for about 60 seconds.
4. The V-Hold
For this movement, you have to start out lying on your back and lift your legs and legs back off the ground to form V-shape. You need to keep your back and legs straight to the position. Do this for a total of 30 seconds in a regular way.
5. The Windmill
The windmill action could be acted by straightening up the legs shoulders so that they will be width apart before lifting the hip out. Make sure that your right foot is in the same line with your left food. Remember to draw outside of your right hand to the inside of your right thigh. You can add dumbbells if you want more resistance for about 15 reps each movement.
6. The Isometric Bicycle
The final movement is an isometric bicycle. How to do it? You could start off lying on your back with your hands behind your ears. After that you could point your elbows out and lift your shoulders off the floor. Remember to keep your spine connected to the floor and hold this for 20 seconds before finishing it with a fast movement in isometric bicycle movement. Do this for 60 seconds or more in total.
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