Abdominal training

Crunches: This classic exercise targets the rectus abdominis. With your knees bent and feet flat on the floor, lie on your back. Lift your shoulders and push your lower back against the floor. When crunching, exhale and inhale.

Plank: Works rectus, obliques, and transverse abdominis. Start in a push-up position with shoulder-width hands. Maintaining a straight body, lower your forearms to the floor. 30–60 seconds.


Bicycle crunches strengthen obliques. Stretch your right leg and bring your right elbow to your left knee while lying on your back with your hands behind your head. Bring your left elbow to your right knee while extending your left leg. Flip 10-15 times.

Mountain climbers: Core and heart exercises. Start with straight arms and shoulder-width hands in a push-up posture. Raise your right and left knees quickly. Alternate 30-60 seconds.

Russian twists work transverse abdominis and obliques. Sit with your knees bent and feet flat, then lean back and raise your feet. Twist to the right and tap a weight or medicine ball on the floor. 10-15 times, switch sides.

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Reverse crunches: Lower abs. Lie on your back with your arms at your sides and legs extended straight up to the ceiling. Curl your hips to your chest with straight legs. Repetition: 10-15.

Dead bug: This workout targets the rectus and transverse abdominis. Lay on your back with your arms up and legs bent 90 degrees. Lower your left leg and right arm to the floor. Repeat on the opposite side. 10-15 repetitions per side.