WEBVTT

00:00:03.457 --> 00:00:06.277 
Abdominal exercises help the waist to
make sure after 50 years old 

00:00:07.017 --> 00:00:10.674 
Plan exercises affect the entire body,
especially straight abdominal muscles 

00:00:10.674 --> 00:00:12.137 
and horizontal abdominal muscles. 

00:00:12.857 --> 00:00:17.145 
Start by putting your hand to the floor
and stepping back, keeping your posture 

00:00:17.145 --> 00:00:18.677 
while still gaining abdominal muscles. 

00:00:19.037 --> 00:00:22.017 
Perform 3 rounds, each half
from 15 to 60 seconds. 

00:00:23.897 --> 00:00:26.617 
This exercise affects the bone muscle region. 

00:00:26.617 --> 00:00:31.529 
Sitting on the floor, bent knees and
hands in front of him, falling back at 

00:00:31.529 --> 00:00:34.477 
an angle of 45 degrees,
prolonging life and gong. 

00:00:34.977 --> 00:00:38.417 
Smart rotation from side to side,
keeping the legs and hips stable. 

00:00:38.657 --> 00:00:42.397 
Perform 3 rounds, each half from 10 to
15 times to repeat for each party. 

00:00:43.577 --> 00:00:46.077 
Foot exercises act on
the lower abdominal muscles. 

00:00:46.357 --> 00:00:49.137 
Perform 3 rounds, each half
from 10 to 15 times.