Bài tập CƠ BỤNG SỐ 11 (KHÔNG PLANK) | 11 LINE ABS workout (NO PLANK) | Minh Ngoc

Hello everyone, today I'm going to share with you an exercise that I often do to get my belly button down 11 as soon as possible. And there's nothing else that we don't start with the exercise. The first move is to lie down on the floor, left hand behind the right hand, right hand straight, touch the floor with the body. I look at my right foot close to my chest and turn my body to let my left hand touch my right knee, then come back, my feet and head do not touch the floor, still rise high. Do you know why my feet and neck always have to stay up and not touch the floor? The neck rises up, the hips are firm, so that the back touches the floor, not the back, so that we can activate the abs. The right foot does not touch the floor is also to activate the abs more. Each move, we will practice for 45 seconds and rest for 15 seconds before moving on to the next move. The second move is the same, but on the other side. Remember that when you look at your feet, you still look at the person next to you. It's not just about each hand style. Let's start! The third move is to put your hands behind your ears, hold them close to your chest to tighten your neck. I straightened my legs and made a movement to turn my body to the sides so that my hands touched the other leg like on the screen. You can try to press your back against the floor, straightening your legs. When you lower your legs, your feet are close to the ground, do not lower them down. The next move is a three-way sit-up. Sit against your feet on the floor, hold your hands behind your head. Then sit up, put your hands in contact with the floor in the middle of your feet. Lie back, turn up, put your hands to the right, turn back, put your hands to the left. Just like that, I just go back to the middle, to the right, then to the left. If you find it a bit difficult to turn up, then when you turn up, use both hands to turn up easier. The most important thing is still the abs, try to use your abs more. The fifth move is still against both legs. I put my hands behind my ears, fold my belly, combine with lifting my legs up. Then try to use your abs to pull people forward. Put your hands together at the bottom of your thighs and return to the initial position. Please pay attention to the back, the whole back must always be pressed close to the floor. This move makes me have to curl my abs quite a lot, so my abs are showing up. That's it, fighting everyone, don't stop. The next move is much easier. We lie flat on one side, right hand against the floor, left hand behind the ear. Put your feet up high in the corner so that when your feet touch your elbows, just like me, lower your feet slightly. Do it again in the first 25 seconds. In this move, we are training the lower back area more neatly. In the last 20 seconds, I don't lower my feet anymore, but always keep my feet high and squat here until the time is up. Let's start. It's quite tiring, right? We're going to switch to the other side. Remember to always keep your feet in the middle of the floor, keep your feet straight and do the move properly. Breathe in and out evenly. When you put your feet up, breathe out. When you lower your feet, breathe in. Keep your feet high and squat here for the last 20 seconds. The next move is very familiar. Russian twist. Hold your hands together, lean back and keep your back straight. Lift your feet up high from the floor and twist your waist to the sides. Combine with two hands. Please note that I don't just put my hands on both sides, but twist the whole waist area. Put your hands for more effect. I've said this many times in other videos, but I still have to repeat it. Because if you just put your hands and don't twist your waist, it doesn't have any effect. If the move is too difficult, you can gently touch your feet to the floor. Don't forget to keep your back straight and squat back. Move number 9. Put your hands behind your ears, put your feet up straight and raise your heels. At the same time, raise your neck and shoulders high from the floor to fold your stomach back. Let your hands touch your feet. Then slowly lower your body and feet. When you go down, your feet should not touch the floor. One very important thing is your back. Press your back against the floor. If your back is bulging, it is wrong. If there is a gap, it is wrong. Look at my back. Press down hard. Press your stomach up. Your stomach should be big. Keep your breath in your stomach. Don't puff your stomach up. That's the belly button. Have you ever felt pain in your stomach? Not yet. I still have a few more moves. Number 10. Fold your stomach. Put your hands behind your ears, put your feet up straight and raise your knees. Fold your stomach. Make your left hand touch your right knee. Then lower your feet. Trust me. This move is much easier than the previous one. The important thing is that you have to practice continuously. Don't just practice for a few minutes and stop. In this way, your stomach will appear quickly. Right? I need your love. Cause I'm never gonna get enough. No, no, no. There are 22 seconds left. Change your feet. Put your right hand on your left knee. Remember to raise your body up high to fold your stomach. Let's do another effective move for the waist area. I lie on my right side. Put your right hand in front of you. Put your left hand behind your ears. Use your arms and stomach to pull your body up. Combine with your left knee. Pull your chest up. Touch your elbow. Then lower your body. When you pull your body up, raise your elbow. Don't let your elbow touch the floor. Pull your body up high. In this way, your stomach and waist will work more. That's right. Raise your body up high. Don't let your elbow touch the floor. Let's do it again. It's quite tiring, isn't it? But I haven't stopped yet. There are only 4 moves left. Now let's do the same as before, but on the other side. Remember not to raise your arms when you pull your body up, but only gently raise your arms when you pull your body up, so that your stomach and waist are more effective. Lie on your side. Hold your chest tight. Keep your back close to the floor. Open your arms and legs to the sides. Don't touch the floor. Hold your arms and legs. Look at your chest. Just like on the screen. Remember not to raise your arms and legs too high when you lie down. The lower your arms and legs are, the more you have to bend your stomach to keep your back from touching the floor. You are doing great! The next move that you can do in your daily exercises is the jackknife. 5, press your back against the floor, put your hands behind your head, fold your stomach and raise your hands and feet up high, touch your feet, then slowly lower your feet, lower your feet close to the floor, do not touch down, close to the floor, this action is extremely effective if you practice exactly as I just said. When you lower your feet, your back should not be lifted up, everyone, press your back against the floor. You want to lower your feet, right? I'm like that too, but I want to have the 11th acupoint, so I will continue to try not to give up when the bell has not sounded. The last movement of the exercise below, I lie against 2 elbows on the floor, straighten my legs and put my legs in the opposite direction like this, left foot twice, right foot twice, very simple like that, this movement is not too tiring anymore, try it. 2 legs down and I have completed today's exercise, thank you to those who have persisted in practicing with me from the first minute to the last minute of the exercise, you will very quickly have the muscles that you want, try to tighten your abs and see which muscles have appeared. Goodbye and see you in the next videos.