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❤️🔥Workout 1
🔥LEVEL I 3 sets
🔥LEVEL II 5 sets
🔥LEVEL III 7 sets
REST up to 2 minutes
20 air bike crunches
10 leg raises
10 sir-ups
20 knee-to-elbow crunches
10 sitting twists
10 reverse crunches
10 raised leg circles
10 windshield wipers
❤️🔥Workout 2❤️🔥
🔥LEVEL I 3 sets
🔥LEVEL II 4 sets
🔥LEVEL III 5 sets
REST up to 2 minutes
20 crunches
20 cross crunches
20 flutter kicks
10 sitting twists
10 leg raises
20 side jackknives
💕For beginners💕
I’d recommend to do 8-10 reps for each exercise and repeat the workout at least twice ✌🏼 try to aim for three 🤟🏼, you want to feel that burn 🔥and stretch 🤸🏻♀️in your core but don’t push yourself so hard you hurt yourself or feel depleted😵💫/ sick 🤕
❤️🔥🔥❤️🔥🔥❤️🔥🔥❤️🔥🔥❤️🔥🔥❤️🔥🔥❤️🔥🔥❤️🔥🔥❤️🔥🔥
More info 🫶🏼
The core encompasses more than just the visible six-pack muscles. Here's a breakdown of various core muscles and corresponding workouts:
❤️🔥Rectus Abdominis (Six-Pack):
🔥Workout: Crunches
❗️Execution: Lie on your back, bend your knees, and lift your shoulders off the ground, contracting your abdominal muscles.
❤️🔥External Obliques:
🔥Workout: Russian Twists
❗️Execution: Sit on the floor, lean back slightly, and twist your torso, touching the ground beside you alternately.
❤️🔥Internal Obliques:
🔥Workout: Side Planks
❗️Execution: Support your body on one forearm and the side of your foot, keeping your body in a straight line.
❤️🔥Transverse Abdominis (Deep Core Stabilizer):
🔥Workout: Planks
❗️Execution: Hold a push-up position with your arms straight, focusing on keeping your body in a straight line.
❤️🔥Erector Spinae (Lower Back):
🔥Workout: Superman Exercise
❗️Execution: Lie face down, lift your arms, chest, and legs off the ground, engaging your lower back muscles.
❤️🔥Hip Flexors:
🔥Workout: Leg Raises
❗️Execution: Lie on your back, lift your legs towards the ceiling, engaging your hip flexors.
❤️🔥Quadratus Lumborum:
🔥Workout: Side Bends
❗️Execution: Hold a dumbbell in one hand, bend sideways, and return to an upright position, targeting the muscles on the side of your lower back.
💕credit: Darebee
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