Exercise Ur ABS

1. Crunches:
   • Lie on your back with your knees bent and feet flat on the floor.
   • Place your hands behind your head or crossed over your chest.
   • Lift your shoulders towards the ceiling using your abdominal muscles while keeping your lower back pressed into the floor.
   • Lower back down with control.
   • Aim for 3 sets of 15-20 repetitions.
2. Leg Raises:
   • Lie on your back with your legs straight.
   • Place your hands under your glutes for support.
   • Lift your legs towards the ceiling, keeping them straight, until they form a 90-degree angle with your torso.
   • Lower them back down slowly without letting them touch the floor.
   • Aim for 3 sets of 10-15 repetitions.
3. Plank:
   • Get into a push-up position with your hands directly under your shoulders.
   • Engage your core and keep your body in a straight line from head to heels.
   • Hold this position for 30-60 seconds, or as long as you can maintain proper form.
   • Aim for 3 sets, increasing the duration as you get stronger.

Russian Twists:

• Sit on the floor with your knees bent and feet flat on the ground.
• Lean back slightly and lift your feet off the ground, balancing on your glutes.
• Clasp your hands together in front of you or hold a weight for added resistance.
• Twist your torso to the right, bringing your hands or the weight beside your right hip.
• Return to the center and then twist to the left side.
• Aim for 3 sets of 10-15 twists on each side.

Bicycle Crunches:

• Lie on your back with your hands behind your head and legs lifted, knees bent at a 90-degree angle.
• Bring your right elbow towards your left knee while straightening your right leg.
• Switch sides, bringing your left elbow towards your right knee while straightening your left leg.
• Continue alternating sides in a pedaling motion.
• Aim for 3 sets of 15-20 repetitions on each side.