The 6-minute abdominal exercises of the famous coach bring unbelievable effects

You will be surprised at what you have achieved even if you only practice in such a short time. To practice these exercises, simply use a handkerchief or a small exercise ball.

One of the best things when doing general exercises or exercises that tie many muscle groups together at the same time is that you will often practice abdominal muscles and the entire core area without even realizing it.

Kira Stokes, the famous coach, fitness trainer, and creator of Kira Stokes Fit, who suggested abdominal exercises. According to Kira, abdominal muscles are just as important as any muscle group on your body. And since they make up a large part of the body’s core, we need to focus on it, not just normal exercise as a habit.

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“All your movements originate in your core zone. It’s the strength of your body and your abdomen is a big part of the core zone. When we talk about the belly, we don’t just talk about superficial muscles but also include deep abdominal muscles that run along your sides and spine as well as internal and external slants (muscles along the sides of your stomach).

Having a strong abdominal muscle will help improve exercise performance and mobility in everyday life. Abdominal muscles support you in heavy lifting exercises like when you exercise weightlifting, squatting, even when you’re doing a hunch … “, Stokes added.

Below, Stoke will guide you to abdominal exercises that take only 6 minutes. To practice these exercises, simply use a handkerchief or a small exercise ball. If you don’t have anything in your hand, you can practice with your bare hands.

Exercise rules:

– Perform each exercise in 20 seconds.

– Minimize rest in the middle of each movement.

– Repeat all 2-3 times.

Stokes encourages you to do your best not to release the contractions in your abdominal muscles and quickly switch from one move to the next to increase the time your abdominal muscles are exercised.

When you feel more comfortable with exercises and start feeling stronger, slowly increase the time to 30 seconds for each exercise. Another note is that when you lower your back to the floor, try to keep your back down, which will help you avoid straining your stomach.

Here’s how to do each exercise:

1. V-up (Made up of V)

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– Starting position: Lie on your back with your legs extended and your hands open on the floor, keeping them close to your ears. Hold a rolled up towel in your hand. Tighten the abdomen and buttocks to press the lower back to the ground.

– The toes point straight, tighten the thighs together, tighten the gluteus, while lifting the upper legs and upper back from the ground, bringing both hands forward to meet your feet so that your body forms letter V.

– Keep the core involved when you slowly descend to return to the starting position.

– Continue this move for 20 seconds.

Once you are comfortable with this movement, you can make it harder by bringing towels back and forth from your hands to your feet with each representative.

If you can’t lift all of your body to position V, you can instead modify this movement by bending your knees toward your chest.

2. Figure 8 Crunch (Bend the abdomen into 8)

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The key here is to keep your shoulder blades from touching the floor and don’t let your feet rest between each representation. That will ensure you keep your abdominal muscles tight for the entire time.

– Start position: Put a handkerchief on the floor next to you. Lie on your back with your legs in a table position (knees bent 90 degrees and stacked on your hips). Use the abdominal muscles to bend your shoulders off the floor and extend your left leg. Take a towel and hold it under your right leg with both hands, an arm on either side of your leg. This is the starting position.

– Lower your body a bit when you put the towel upwards, just hold it with your right hand and extend your right leg and bring your left knee to your chest. Lift yourself up and put the towel under your feet and grab it with your left hand.

– Continue this movement, alternating the sides, for 20 seconds.

3. Hollow Hold to Knee Tuck (Knee bend)

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– Lie on your back with legs extended. Hold a handkerchief in front of your body with both hands, pulling it from each end for tension. Tighten your abdominal muscles and press your lower back to the ground.

– Lift your shoulders off the ground and keep your head in a neutral position so you don’t get strained. Tighten your thighs together, tighten your buttocks and lift your feet off the ground.

– From here, curl up and put your knees in your chest so they meet when you sit on your spine. At the same time, loop the towel over and bring it under your knees towards the buttock.

– After that, put the towel there, lower your body and legs. Be sure to keep both legs and shoulder blades off the floor to maintain contractions in the abdominal muscles.

– Roll back and bring your knees towards your chest when you sit up. This time, bring the towel back and in front of your feet and knees. Roll back up to the starting position.

– Continue this move for 20 seconds.

4. Butterfly Sit-up (Butterfly posture)

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“After a few movements that put pressure on the hip bends, this is a great opportunity to get a stretch and open your hips,” Stokes said. She added that it is important to stop and roll back as soon as the shoulder blade touches the floor so you do not lose the contraction in your abdominal muscles.

– Starting position: Lie on your back with your feet touching, knees bent to the sides. Hold a handkerchief on your head with both hands, pulling it from each end for tension.

– Use your abs, roll your body up until you sit upright. At the same time, put your arm forward over your toes while keeping the scarf tight.

– Slowly lowering down to the starting position.

– Continue this move for 20 seconds.

5. Mountain Climber

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– Starting position: Start with a high Plank posture, two palms placed on the floor, two hands shoulder-width (or wider if that’s how you usually do anti-push), shoulders above wrists, legs extended.

– Hold your core area and put your right knee into your chest.

– Return to starting position and immediately put the left knee to the chest.

– Put the left foot on the starting position. That is 1 representative.

– Continue to change, move quickly, for 20 seconds.

Be sure to keep your core area involved and keep your back straight for the duration of the exercise. If you have to slow down to maintain posture then there is no problem.

6. Half Burpee Hop (Half Burpee)

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This movement is also a cardiac muscle exercise. Stokes says you should think about controlling movement from your abdominal muscles and land gently on your toes every time.

– Starting position: Beginning with high Plank posture, palms placed on the floor, 2 arms as wide as the shoulders, 2 straight shoulders on the wrists, legs extended.

– Hold your abdomen and buttocks, jump your legs towards your hands, bend your knees and slightly round your back just enough to give you enough height to jump back. Your knees must be very close to the triceps (biceps).

– After that, jump back to the high Plank position.

– Continue this move for 20 seconds.