A toned stomach is not only a fitness goal but it is also a confidence builder. The so-called 11-line abs, which are vertical lines with a smooth, strong and lean midsection, are the dream of many. The good news? You need not have expensive gym machines or drastic diets to get them. You can work your abs line (ร่อง 11, which is the term in Thai) by doing the right exercises.
Read on to learn some of the easy exercises for 11 line abs.
Tuck V-Up
Tuck V-up is a good exercise to start your 11 line abs workout. It enhances your abs, hips and lower back besides enhancing balance. Sit on the floor and lean backwards slightly, at approximately 45 degrees. Keep your feet off the ground and place your hands on your hips. Breathe in, straighten your legs and then breathe out as you draw your knees back to yourself. Remember to keep your core tight. Do this movement for 40 seconds, take a rest and repeat.
Plank Leg Raise And Tuck
This will tighten the whole abdominal region and enhance stability and posture. Begin in a low plank on elbows, with the back straight and core tight. Bend one knee in front of your belly and get back to the plank again. Alternate left and right sides for 40 seconds each. It is all about keeping a steady flow but not having your hips fall. The exercise will eventually form the abs line and will make your abs as well as hamstring stronger.
Plank Hop
This exercise is an exciting and swift method of increasing core workouts. Begin by lying in a full plank position with your arms extended and your abs tight. Reaching with your abdominal muscles, leap forward with both feet towards your elbows and back again to your original posture. Do this for 40 seconds. It will involve the abs, buttocks, hips and lower back simultaneously. For better results, try to keep your movements quick but controlled.
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Conclusion
By performing these exercises regularly, you will be able to train your core and be closer to visible 11 line abs. These exercises should be combined with a proper diet and sufficient rest. There is no need to do them every day; three or four times a week is enough when combined with a healthy way of living. Building toned abs is not about perfection—it’s about progress. Be patient, and you’ll start to see results within 6–8 weeks of consistent effort.
