Izivivinyo ezi-5 ezithuthukisiwe ze-ABS zidinga ukuba nesisekelo esithile sokwenza izikhathi ezi-3-4 ngesonto inyanga ukuze wenze i-abs yakho iqhume.

Isenzo 1. Ukuphakamisa umlenze ovamile

40 reps, amasethi amathathu

Isenzo 2, Smith umshini up umlenze (uhlangothi ngalunye)

20 reps, amasethi amathathu

Isenzo 3, (ibanga elibanzi) ukumiswa okunye ukuphakamisa umlenze

20 reps, amasethi amathathu

Isenzo 4, (ibanga eliwumngcingo) ukumiswa okunye ukuphakamisa umlenze

20 reps, amasethi amathathu

5. I-Core Stretch (ngasohlangothini ngalunye)

20 reps, amasethi amathathu