5 ingantattun darussan horo na ABS suna buƙatar samun ƙayyadaddun tushe don yin sau 3-4 a mako na wata ɗaya don sa abs ɗinku ya fashe.

Aiki 1. Ƙwaƙwalwar ƙafar ƙafa

40 reps, uku sets

Action 2, Smith kafa kafa (kowane gefe)

20 reps, saiti uku

Mataki na 3, (nisa mai nisa) dakatarwa madadin ɗaga ƙafa

20 reps, saiti uku

Mataki na 4, (ƙunƙuntaccen nisa) dakatarwa madadin ɗaga ƙafa

20 reps, saiti uku

5. Core Stretch (a kowane gefe)

20 reps, saiti uku