PLANKING

Planking has varieties; back planking, side planking, front planking and so many others. it helps in bringing a well defined neat flat tummy and six packs for men. If u re doing all workouts but still lack planking then u re missing!...

It goes with endurance also. Not only does it work on ur tummy but also its a good yoga pose that works to tone most of ur body muscles like toning that flappy hands and laps.
In the pic above you ll see two types of front planking out many other types.
We ve the : normal front planking which Aquin is doing and Hyper-planking as you can see me (scot) doing. Depending on ur capability choose which one to do.

STEPS:
1) lie down on the mat
2) with hands at the back raise the body with the foot on the ground too.
3) assume any of the types seen and hold for a minute or 30 seconds while breathing fine.

NB: ensure your body is well stretched otherwise you won't get good results.

Bbm pin : 2B0AF38B
Instagram: @stanscott2
Bbm channel: SCOTOGA
Bbm channel pin: C0045FB

BALL TOUCH

Get a ball and a yoga mat then you re good to go.

Steps:
1) lie down with face up, raise your two legs and put the ball between you knee (see pic 1)

2) hold the ball firmly to avoid falling then bring the knee close to your chest (pic 2) slowly but not too slow either.
3) let the ball touch your chest if you can and don't forget that you re to hold the ball firmly and avoid it from falling.
4) straighten the leg back again and continue from pic 1-2-3 to 4.

Instagram: @stanscott2
Bbm : 2B0AF38B
Bbm channel pin: C0045FBEB
Bbm channel name: SCOTOGA

THE HIP RAISE

Perfect for the tummy and helps to tone the musces of belly anatomically called the muscles of the Anterior Abdominal Wall (AAW)
Steps:
1) lie on the side with one hand on the floor raise your torso (upper body) without raising the hip. Keep the legs bent all just like in pic 1.

2) without much effort coming from the hand raise the hip and throw off the leg on top lik in pic 2.

3) repeat for 20 or 30 times. Alternate & do the same on the other side