Sculpt the abdominal muscles, create grooves 11

Beautiful belly, sexy 11 grooves are the desire of girls, but having 11 grooves to possess is not easy, but it's not difficult at all. must rely on food control and discipline in exercise Today, let's take a look at the 11 groove forming exercises that will crush your heart.

🔀 Cross Crunches start by lying face down on the floor. Bring your hands together at the back of your neck. Start by taking a deep breath. Then contract your abdominal muscles to lift your torso up. Twist your torso so that your elbow touches the knee on the opposite side that is being pulled in at the same time, while exhaling as much as you can. Lower your legs and lower your upper body back to starting position. along with inhaling breath to the end Then switch to the other side, count 1 time, do a total of 20 times, let's get it girls 👍

💪 Elbow Plank Start by lying on your stomach. Place your elbows perpendicular to the floor. Stand on your toes and support your torso up so that your arms, torso and legs are parallel to the floor. Breathe normally. Contract the muscles in your abs, hips, thighs and buttocks at the same time and hold for 30 seconds.

➡ Side Plank Start by lying on your side. The elbows are placed under and in line with the shoulder blades. Forearms and hands pointed forward. lift yourself up Contract your stomach to form a straight line. It does not tilt, neither front nor back. and time to use the helper by turning over Force yourself to be on your side. Contract your muscles and hold. During your normal breathing, hold for 30 seconds, then switch sides for another 30 seconds.

🙌 Full Plank Lie on your stomach, placing your hands on the floor shoulder-width apart. then stretch your arms Push yourself up like a pushup, but keep holding. Engage your hips, abs, and buttocks. Hold for 30 seconds.

🙅‍♀️ Russian Twist sits slightly back Bend your legs so your feet are off the floor. Put your hands together in front. (Or can hold things) Switch hands to the left-right alternately. This position will be the side of the body. Alternate sides for 60 seconds.

🤸‍♀ Crunches lie face down flat on the floor. Bring your hands together at the back of your neck. Place your feet about shoulder-width apart. set your knees up Start by taking a deep breath. Then contract your abdominal muscles to lift your torso up. without allowing the lower back to lift off the floor While exhaling as much as possible, slowly release the abdominal muscles. Lower your upper torso for 1 count. Do 30 total.

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