Bu erda siz amal qilishingiz mumkin bo'lgan ab mashq rejasi: Mashq A: Crunches: 15-20 takrorlashning 3 to'plami Planks: 30-60 soniyalik 3 to'plam Rus tiklanishlari: 15-20 takrorlashning 3 to'plami Oyoqlarni ko'tarish: 15-20 takrorlashning 3 to'plami Mashq B: Tog'larga chiqish: 3 to'plam 20-30 takrorlash Velosiped Crunches: 15-20 takrorlashning 3 to'plami Ab Wheel Rollouts: 10-15 takrorlashning 3 to'plami Cable Crunches: 15-20 takrorlashning 3 to'plami Siz A va B mashqlarini bir-biridan o'zgaruvchan kunlarda bajarishingiz mumkin. Shuningdek, siz mashqdan keyin ba'zi kardio mashqlarini qo'shishingiz mumkin, masalan, yugurish
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