Detailed sculpting (Part 1): Flat abdomen, waistline, and relaxed shoulder blades

Lower abdomen and waist: A direct challenge to the "spare tire"

This exercise specifically targets the loose skin that accumulates around the pelvis. Steps:

Fixation: Lie on your back and use your hands to hold the excess fat around your pelvis in place to prevent it from shifting.

Knee Raise: Inhale into your abdomen, and at the same time raise one knee toward your chest, with your ankle hooked up at a 90-degree angle.

Pressing down: Feel the contraction of the hip joint at the root of the thigh.

Return to starting position: Slowly exhale and use your abdominal muscles to lower your foot back to the ground and straighten it. Repeat 15 times on each side, alternating legs.

Upper and lower abdominal exercises: an efficient sit-up variation

For severe abdominal problems, doing more sit-ups is more important than just focusing on the number of repetitions. Steps:

Large Character: Lie flat on your back with your whole body relaxed, arms outstretched, legs wide open and straight, and take a deep breath.

Touch: Simultaneously lift your right leg and upper body, and touch the outside of your right leg with both hands.

Alternate: Alternate between left and right for 15 times each.

Hip and waist coordination: The body is in a straight line

For those who find regular sit-ups too strenuous and want to improve their waist and hip definition, try this: Steps:

Preparation: Lie flat on your back with your heels on a chair and your thighs and knees bent at a 90-degree angle.

Elevate: Raise your waist, back, and hips.

Maintain: Try to keep your chest, hips, and knees in a straight line, and practice abdominal breathing in this position. POINT! The secret is to lift your buttocks completely; this will simultaneously tighten your glutes.

Abdomen and shoulder blades: a dual-effect combination

This exercise works the muscles around the shoulder blades while also strengthening the abdominal muscles. Exercise 1:

Lie on your back with your legs apart, knees bent, and feet flat on the ground. Keep your arms and elbows at a right angle and take a deep breath.

Exhale and lift your upper body, extending your arms straight out towards your knees with palms facing outwards, until your shoulders are completely off the ground. Repeat 15 times. Exercise Two (Deep Stretch):

Lie flat on your back with your knees together and lift them towards your chest.

Cross your arms over your chest and stretch them as far behind you as possible until you grasp your shoulder blades and pull them outwards.

Use your abdominal muscles to lift your head, feeling the stretch in your spine and shoulder blades. Relax and repeat.

The ultimate challenge to get abs

Lie flat on your back, lift your head and tuck your chin in.

Raise both feet 20 degrees without letting them touch the ground.

Continue raising it to 45 degrees, then raise it to nearly 90 degrees (at a right angle to the body).

Slowly lower it back to 20 degrees. Important: Both feet must not touch the ground throughout the entire process.