Likoetliso tse 5 tse ntlafalitsoeng tsa ABS li hloka ho ba le motheo o itseng oa ho etsa makhetlo a 3-4 ka beke bakeng sa khoeli ho etsa hore abs ea hau e phatlohe.

Ketso ea 1. Ho phahamisa leoto le tloaelehileng

40 reps, lihlopha tse tharo

Ketso ea 2, Smith mochini o phahamisa leoto (lehlakoreng le leng le le leng)

20 reps, lihlopha tse tharo

Ketso ea 3, (bophara bo pharaletseng) ho emisoa ho phahamisa leoto le leng

20 reps, lihlopha tse tharo

Ketso ea 4, (sebaka se moqotetsane) ho emisoa ho phahamisa leoto le leng

20 reps, lihlopha tse tharo

5. Core Stretch (ka lehlakoreng le leng le le leng)

20 reps, lihlopha tse tharo