Try this out. 2 sets of each exercise and time yourself at a minute for each one and 20 seconds rest between each Untill u do all 3.
Reverse crunchies, sit-ups & bench elbow plank.

If your abdominal exercises are up to 15 reps then you will never see that change you are looking for. The core is the hardest to gain visually and easiest to lose. Let’s try burning through the lactic acid and go beyond the burning sensation. Let’s try using the method of time, start with one minute interval exercises and when u get used to that go up an extra 30 seconds.

Keep a stronger hard frame of muscle could be tough without the right form and technique. Contracting, your muscles at end point helps harden muscle fibers along with heavy weight reps which also causes a myofibril muscle tear which swells the cell to allow it to stay bigger and harder for longer. So remember ladies so thing applies to the glutes.

Pasta or rice: a tight fist
Chicken breast: the palm of your hand and four fingers
Nuts: the cup of your hand
Starchy vegetables: a tight fist
So when portion sizing and we are in doubt of how much we should eat let’s use these measurements.

Every exercise has a purpose and they all helps advance a muscle regardless what it is. Doing side bending exercises especially with added weight can create a dense side muscle allowing you to look wider in the mid section. Let’s practice a few rotational exercise and side planks instead.