Exercises to tighten the abdominal muscles in a week

Pressure and resistance exercise 

The pressure and resistance exercise is performed by following these steps:

- Lie on the back with the knees bent, and keep the feet flat on the ground. 

- Pull the knees towards the navel, bend the body until a right angle is formed, and the feet become parallel to the floor. 

- Place the palm on the knees on the thighs, squeeze the thighs, resist this pressure by using the knees at the same time, and maintain a balance between the pressure from the palms and thighs to maintain the right angle.

Helicopter exercise 

This exercise is performed by following the following steps:

- Lie on the back with the knees bent, and keep the feet flat on the ground.

- Extend the arms at the sides and point the soles of the hand towards the bottom. 

-Take a deep breath while pulling the knees to the side of the chest, then exhale and squeeze the lower back on the floor with the feet raised toward the ceiling, until a 90-degree angle is formed between the upper body and the feet. 

- Bend the toes down, and begin to rotate the legs clockwise, keeping the legs fully extended, keeping the hips flat on the floor.

 Body Revitalization Exercise

 This body revitalization exercise is performed by following the following steps:  

- Attaching the body to the palm of the hands and knees, observing that the wrists are under the shoulders and presenting the knees slightly in front of the hips.

- Maintain the integrity of the spine, raise the knees from the ground 2.5 cm for 10 seconds, then lower them for a period of one or two seconds.

- Repeat the exercise five times for 60 seconds.

 A bicycle exercise 

This exercise can be practiced by following the following steps: 

- Lie on the back with the knees bent, lift the feet off the ground, and keep the legs parallel to the ground. 

- Lay hands behind the head, lift the head and shoulders off the ground, and bend the spine. 

- Extend the right leg with the torso rotated until the right shoulder reaches the left knee. 

- Return to the starting position and lift your hips slightly off the ground. 

- Repeat the exercises on the other side. 

- Repeat the exercise 8-12 times. 

Foot Switch Exercise 

This exercise can be practiced by following these steps: 

- Lying on the back with your knees bent. 

- Lift your hands upward, pressing the ball, and tightening the abdominal muscles. 

- Slowly raise the right leg and continue to bend the knee, until the leg becomes perpendicular to the body. 

- Lower the right foot to the ground with the left leg raised at the same time. 

- Do two sets and repeat 10 times.