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flatstomach.html
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<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="utf-8">
<meta name="viewport" content="width=device-width, initial-scale=1, shrink-to-fit=no">
<meta name="description" content="">
<meta name="author" content="">
<link href="https://fonts.googleapis.com/css?family=Roboto:100,300,400,500,700" rel="stylesheet">
<link href="assets/css/main.css" rel="stylesheet">
<link rel="stylesheet" href="assets/css/fontawesome.css">
<link rel="stylesheet" href="assets/css/templatemo-style.css">
<link rel="stylesheet" href="assets/css/owl.css">
</head>
<body class="is-preload">
<!-- Wrapper -->
<div id="wrapper">
<!-- Main -->
<div id="main">
<div class="inner">
<!-- Header -->
<header id="header">
<div class="logo">
<a href="index.html" style="font-family: 'Caveat',cursive; text-transform:lowercase;"><i>Fitify</i></a>
</div>
</header>
<section class="main-banner">
<div class="container-fluid">
<div class="row">
<div class="col-md-12">
<div class="banner-content flat">
<div class="row">
<div class="col-md-12 toned">
<div class="banner-caption">
<h4>FLAT STOMACH</h4>
<p>The main goal of a full-body workout is to target all of your muscle groups to efficiently
and effectively promote muscle growth.</p>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</section>
<section class="left-image">
<div class="container-fluid">
<div class="row">
<div class="col-md-6">
<div class="left-content">
<h3>CRUNCH KICKS</h3>
<h6>TIME-30 SEC</h6>
<p>Starting with your lower back and feet flat on the ground, you pull your body up by bringing your shoulders to your hips and engaging your stomach muscles. Keeping your core engaged, you then return to the starting position.</p>
<div class="primary-button">
<a href="https://www.health.harvard.edu/topics/exercise-and-fitness"
target="_blank">Read More on
Harvard Health</a>
</div>
</div>
</div>
<div class="col-md-6">
<iframe width="450" height="350" src="https://www.youtube.com/embed/shT17pjkMaI" title="Bent Knee Crunch" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
</div>
</div>
</section>
<section class="left-image">
<div class="container-fluid">
<div class="row">
<div class="col-md-6">
<iframe width="450" height="350" src="https://www.youtube.com/embed/hyv14e2QDq0" title="How To Do Reverse Crunches" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<div class="col-md-6">
<div class="right-content">
<h4>REVERSE CRUNCHES</h4>
<h6>TIME-30 SEC</h6>
<p>Lie face-up on a mat or other soft surface with your knees bent at 90 degrees and your feet flat on the floor. Keep your arms near your sides with your palms down.
Exhale and brace your core. Lift your feet off the ground and raise your thighs until they’re vertical. Keep your knees bent at 90 degrees throughout the movement.
</p>
<div class="primary-button">
<a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2020.590172/full"
target="_blank">Read
More on Frontiers</a>
</div>
</div>
</div>
</div>
</div>
</section>
<section class="left-image">
<div class="container-fluid">
<div class="row">
<div class="col-md-6">
<div class="left-content">
<h3>ABDOMINAL CRUNCHES</h3>
<h6>TIME-30 SEC</h6>
<p>Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Some people find that crossing the arms over the chest helps them avoid pulling on the neck. However, if you find your neck is strained, you can keep one hand cradling the head. If you are putting your hands behind your head, your fingers should gently cradle your head. The idea is to support your neck without taking away from the work of your abs.
Pull your belly button towards your spine in preparation for the movement.
</p>
<div class="primary-button">
<a href="https://www.health.harvard.edu/topics/exercise-and-fitness"
target="_blank">Read More on
Harvard Health</a>
</div>
</div>
</div>
<div class="col-md-6">
<iframe width="450" height="350" src="https://www.youtube.com/embed/RUNrHkbP4Pc" title="How to Do: ABDOMINAL CRUNCHES" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
</div>
</div>
</section>
<section class="left-image">
<div class="container-fluid">
<div class="row">
<div class="col-md-6">
<iframe width="450" height="350" src="https://www.youtube.com/embed/uTlRysTx1JU" title="Slow Mountain Climbers" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<div class="col-md-6">
<div class="right-content">
<h4>MOUNTAIN CLIMBER</h4>
<h6>TIME-30 SEC</h6>
<p> Start in a press-up position with your hands shoulder-width apart directly beneath your shoulders.
As quickly as you can, pull your right knee towards your chest without letting it touch the floor then return to the start position.
Repeat step 2 with your left leg.
Continue until you have completed the required amount of reps.</p>
<div class="primary-button">
<a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2020.590172/full"
target="_blank">Read
More on Frontiers</a>
</div>
</div>
</div>
</div>
</div>
</section>
<section class="left-image">
<div class="container-fluid">
<div class="row">
<div class="col-md-6">
<div class="left-content">
<h3>RUSSIAN TWIST</h3>
<h6>TIME-30 SEC</h6>
<p>
Root into your sit bones as you lift your feet from the floor, keeping your knees bent.Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs.
Reach your arms straight out in front, interlacing your fingers or clasping your hands together.
Use your abdominals to twist to the right, then back to center, and then to the left.
</p>
<div class="primary-button">
<a href="https://www.health.harvard.edu/topics/exercise-and-fitness"
target="_blank">Read More on
Harvard Health</a>
</div>
</div>
</div>
<div class="col-md-6">
<iframe width="450" height="350" src="https://www.youtube.com/embed/wkD8rjkodUI" title="How to Do a Russian Twist | Ab Workout" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
</div>
</div>
</section>
</div>
</div>
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<nav id="menu">
<ul>
<li><a href="index.html">Homepage</a></li>
<li><a href="flatstomach.html">Flat stomach</a></li>
<li><a href="thighworkout.html">Thigh workout</a></li>
<li><a href="split.html">Split training</a></li>
<li><a href="tonedarms.html">Toned arms</a></li>
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<li><a href=""><br> <br>Sign out</a></li>
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<h2>Featured Posts</h2>
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<a href="https://www.medicalnewstoday.com/articles/286745 " target="_blank">
<div class="featured-item">
<img src="assets/images/post1.webp" alt="featured one">
<p>Yoga is a mind and body practice. Various styles of yoga combine physical postures, breathing techniques, and meditation or relaxation.</p>
</div>
</a>
<a href="https://www.samhealth.org.sg/understanding-mental-health/what-is-mental-wellness/#:~:text=Mental%20wellness%20is%20a%20positive,you%20lead%20a%20fulfilling%20life." target="_blank">
<div class="featured-item">
<img src="assets/images/post2.png" alt="featured two">
<p>
Being mentally well means that your mind is in order and functioning in your best interest. You are able to think, feel and act in ways that create a positive impact on your physical and social well-being.</p>
</div>
</a>
<a href="https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep" target="_blank">
<div class="featured-item">
<img src="assets/images/post3.jpg" alt="featured three">
<p>Sleep is an essential function1 that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases</p>
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</a>
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