Dah berapa ramai dah tegur perut saya lately akibat pengambilan makanan yang tidak terkawal. Now I have a stomach of a woman who is 3 months pregnant. People always say be comfortable in your body and I said the same to other people as well. But bila kena batang hidung sendiri, dia macam 'oh now I know how it feels like when people keep saying, be comfortable in your body or whatever'. It's not that I don't agree that people are beautiful just the way they are but come on, the beauty standards now sangat-sangat tinggi. Lagi-lagi perempuan, dah lah nak kena make up sebelum keluar. Nak kena kurus lagi. At least for guys, asalkan badan cantik dah sudah (plus poket tebal lah kalau muka tu diambang keraguan antara manusia dan objek). So saya yang terkesan dengan tekanan sekeliling ni pun mengambil inisiatif untuk berkongsi 5 senaman yang anda boleh buat (saya ulangi, senaman yang anda boleh buat bukan saya) untuk mencapai abs idaman.
Basically saya just share satu post yang saya baca from this website Abs Workouts. Jadi untuk info penuh boleh click je tulisan biru tu.
1) Bird-Dog Crunch
Targets: Abs, hamstrings, glutes and shoulders
Stronger abs don’t develop overnight — you’ll have to first learn how to activate your core. For this essential True Beginner core exercise, start on the floor on all fours, hands placed directly underneath your shoulders, hips in line with your knees. This is your starting position. Lift your right hand and extend your arm straight out in on you, keeping it shoulder height, while simultaneously lifting your left leg and extending it straight back(a). Your whole body should be in a straight line from right fingertips to left toes. Bring your left leg to touch your right elbow under your stomach. Extend your leg and arm out again. Return to starting position (b). Repeat on the other side (c). Do five reps on each side.
Modification: If you’re unable to maintain form, simplify this movement by forgoing the crunch. Instead, extend your arm and opposite leg out and hold for three seconds, then switch sides.
2) Standing Bicycle Crunches
Targets: Obliques, rotational muscles
Do traditional crunches cause discomfort? Rubin suggests this True Beginner variation instead. Stand with your feet hip-width apart, hands placed behind your head. With a tight core, straight back and relaxed shoulders lift your right leg and simultaneously raise your right knee and lower your left elbow towards each other (a). Return to the starting position (b). Repeat on the opposite side. Do five reps on each side.
Modification: If rotating your upper body downwards is too difficult, simply lift your knee to your chest while keeping your upper body still, alternating legs.
3) Seated Leg Lifts
Targets: Abs, hamstrings
Don’t be fooled by this basic-looking leg lift: Beginners to even more advanced folks will start feeling the burn after a few reps. Sit on the floor, legs extended straight out in front of you. Keeping your core engaged, lean back slightly, so you’re able to place your hands on either side of your glutes. Take a deep breath and lift one leg six inches off the ground (a). Hold for five seconds, and then put it down. Repeat with the other leg (b). Continue alternating for one-minute straight, then take a 20 second break. Repeat for five rounds.
Modification: To make this exercise easier, lift one leg at a time without stopping to hold each one extended for five seconds. Need more of a challenge? After lifting a heel, bring your knee into your chest, then extend your heel back out and lower down. Repeat on the opposite side.
4) Sit-Ups
Targets: Abs, possibly hip flexors depending on range of motion
If performed incorrectly, sit-ups can cause more pain than they’re worth. Rubin breaks down how to safely and effectively perform the move. To start, sit on the floor with your knees bent, heels touching the floor, hands on either side of your head, shoulders dropped and relaxed to avoid tension in the neck. Keeping your feet on the ground, lay back until your back is flat on the floor, or as far as you’re able (a). Rise back up (b). Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.
Modification: Having trouble keeping your core and back engaged? Slowly lower yourself as far as you can, and work up to lowering completely down to the floor. There’s no need to go all the way back until you can maintain perfect form, says Rubin.
5) Modified Bicycle Crunch
Targets: Obliques, rotational muscles
Start in the same neutral position as the sit-up, sitting with knees bent, heels flat on the floor, hands on either side of your head (a). Bring the right knee and left elbow towards one another, with a simple and gentle twist (b). Return to the start position (c). Complete the movement with the left knee and right elbow. Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.
Modification: This is a major progression from the sit-up, so if this movement is tough for you, keep practicing sit-ups (above).
So for more info and visuals, you guys can click the original post via this link.
P/S: Hell how am I going to do all these? I'm exhausted just reading the instructions!