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Abs in 20 Days! Get 11 Line Abs like KPOP Idol (15 min Home Workout) ~ Emi

Hi Femily, in response to everyone's strong request, today we are going to do abdominal muscle training to strengthen the 11-shaped abdominal muscle line that many of you want. All these exercises will give you a strong burning. To have sexy abdominal muscle lines, you can start from just Do one round to start and as you get better challenge yourself to do two rounds and finally we're aiming for three rounds and if you're willing to put in the effort you should be able to see results within a month Juju Are you looking for a sister? Little hands, high fives, baby, hands, hands, we're starting. Before training, I would like to introduce to you a cool APP. Chad and I both like it called Blinklist. We both love reading, but as we all know, it is very easy for us to become addicted to social networks. It is easy to look at Facebook and Instagram for more than a few hours. Sometimes I get really addicted and I want to pick up these habits again like reading maybe before we go to bed is a good opportunity for me to learn about things that interest me so Blinklist is the only one that has the best essential knowledge The APP cuts down thousands of non-fiction books into 15 minute snippets that can be read or listened to depending on which way you prefer and we are all very busy right now so this APP is perfect for us because you don’t need to read the whole book to do it Learn the best from it. It has a huge library ranging from self-help to commercial fitness and health and even history books. Chad’s favorite is let me show you this app. The reason I like using Blinklist is that I like to read non-fiction. Especially in the science and finance categories, they have a lot of these types of topics. Our favorite time to use it is at night before going to bed so we can make the most efficient use of our time. My favorite one right now is called The coffee bean. It talks about how to overcome challenges. Stay optimistic, how to use your own power to change the world around you and how to control your destiny. If you are interested, you can click on the link in the description column below. The first 100 people who click in will get a seven-day unlimited trial. You can try the app for free. You can also cancel at any time during that time. If you sign up as a member after the trial, you can get 25% off. If you're ready to start exercising, let's go! The first exercise is to do abdominal curls to start burning the abdominal muscles. Lie on your back on the ground with your feet straight in the sky and your hands behind your head. Use your abdominal muscles to curl up and try to touch your toes. Press your lower abdomen with every breath. Tighten your abdominal muscles toward the ground. You should feel the burn. Continue crunching and rest for 15 seconds. I will show you the next move. Lift your legs and do reverse crunches to train your lower abdomen and core. Put your hands under your butt and use your lower body. Lift your lower abdomen, lift your legs off the ground, slightly bend your knees, kick them like the sky, then immediately lift your buttocks off the ground, do a reverse crunch, then lower your buttocks to the ground, lower your feet until they are a few inches off the ground, enjoy the burning around your belly, that's where we come. The purpose of the third training here is to touch the ankles to burn the fat around the waist and shape the 11-shaped abdominal muscle line. Bend your knees and put your feet flat on the ground. Put your hands on both sides of your thighs and do abdominal crunches. Lift your head and shoulders off the ground and tighten the sides of your abdomen. Alternate sides while going to touch your ankles. Keep pressing your abs to the ground. Tighten the sides of your abs for the most intense burn. The fourth is my favorite visible ab workout – the Slow Ab Bike. Lift your shoulder blades. Leave the ground and slowly bring one knee close to the body. At the same time, stretch out the other foot and rotate your upper body. Your hand in the opposite direction will touch your knee. Slowly alternate sides. In fact, if we do it slowly, it will be more difficult to reconcile than if we do it fast. Consume fat and there is no gain without effort. Hold on until the time is up. The fifth is the leg crash. Take a short break but don't stop burning. Put your hands under your buttocks and raise your legs to point to the sky. Put one leg down until it is a few inches above the ground and tighten it. Abdominals and then legs. Alternate training on both sides. Use your abdominal muscles to press your abdomen and back toward the ground. Try not to lift your back when you lower your legs. Aim for one third of each abs-burning exercise. 1 has been completed. The sixth one is push-up crunch training. The upper abdominal muscle line is the same as the starting action of touching the ankle. But this time, close your palms and place them in the middle of the legs. Use the strength of the abdominal muscles to curl up and stretch your hands through the middle of the legs past your knees. Continue. Come on, we are not here to relax. Really feel the burn. Push harder. The seventh exercise is to raise your legs and stay. Another simple but super effective abdominal muscle training. Put your hands under your buttocks, tighten your abdomen, press your back flat on the ground at the same time. Straighten your legs together off the ground. The closer your legs are to the ground, the harder it is. You'll also burn your abs more. Just stay there and look up toward your toes. Challenge yourself. Stay here for 45 seconds. Remember your goal. If we want abdominal muscles and a slim waist, we have to work hard to get it! The eighth exercise is to bend your knees, stretch your legs, and do abdominal crunches to make the burning more intense. Roll up your upper body, touch your knees to your elbows, tighten your abdomen, lower your head, and stretch your legs out to keep them off the ground. Use abdominal strength to compress your back and return to the ground. Lift your knees up to your elbows. Keep moving. Keep breathing. I know it's getting harder. But if you can get through this, you'll be one step closer to your goal. We're not the ones who give up. We're more than halfway done. Got it! The ninth step is slow crunches. Take a short break and at the same time give the abdominal muscles the best burning. Put your hands behind your head and curl up like shrimps. Keep your head and shoulders off the ground and stay there for 1-3 seconds. Feel the burning in your abdomen. Slowly lowering it down may seem slow and simple, but what I want you to focus on is the burning feeling of your abs every time you come up and stay there. If you feel it, you're doing it right. Let's do the tenth exercise. Sit up and do Russian twists to train your obliques and side abs. Straighten your arms forward and close your palms. Bend your knees and do crunches. Lift your legs off the ground and tighten your core to maintain balance. At the same time, use your side abs to rotate your torso to swing us from both sides. The goal was to keep turning and keeping the legs off the floor until two-thirds of the way through the workout I was confident we could do it and let our bodies prove we were stronger than we thought! Eleven is the flat hip swing training for our internal core and side abs. Place your elbows in a triangle, tighten your abs, lift your entire body, form a straight line from your head to your heels, focus on the middle, push your hips, rotate your hips to the side, and swing your body almost to the side. Go to the ground and swing side to side. Tighten your abs and keep your butt low so you use your abs instead of your butt. Don't give up. It's your choice. Keep pushing even if you think you're going to die. I promise you it's worth it. 12th Another great abdominal and core exercise for slow climbers, get into a high plank from all angles and do crunches with your hands directly under your shoulders. Turn your abs in small increments with your knees extended and elbows in opposite directions, alternating slowly on both sides. Keep it under control and feel the burn every time you kick your knees forward. We're almost done! Use all your strength in this last movement! Thirteen is the best and most classic abdominal muscle burning training for side planks. We will start from the right side. Put the right front arm on the ground and point forward. Stack your feet together and use the power of the right abdominal muscles to lift your body to form a straight line. Here The key is to feel your body weight lighter in your arms. Focus on using your right abs and core to keep your body off the ground. Stay here for 45 seconds. Let's finish together. Remember, no effort, no gain. Only two left. Fourteen, it’s still a side plank, but it’s the left side. Just focus on using your left waist to lift your body. Don’t give up. I’m here to think about your goals and the transformation you really want to see, and do it for yourself! No one can take away the fruits of your hard work from you. You only have a few seconds left. Hold on! We finally come to the final leg raise and high five to complete our abs burn. Lie on your back with your head and shoulders off the floor. Use your midsection to get your legs off the floor. Bring your knees up to your chest as you high five under your knees. Alternate left and right sides. We are about to complete the training. Now is not the time to relax. Let us hold on for a few more breaths to complete this training! finished! Well done Femily, you spent the 15 minutes training your 11-shaped abs perfectly. Your time will not be wasted. As long as you continue to work hard at this training, you can challenge yourself to repeat this training for another round and eat healthy. You should see results within 20-30 days. Don’t forget to stretch your abdominals before you leave. You can also check out my stretching video, Full Body Stretching and Relaxation. So proud of each and every one of you. We’re coming soon. See You Again – Abs in 20 Days! Get 11 Line Abs like KPOP Idol (15 min Home Workout) ~ Emi

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