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56 kilograms is already pretty thin. If you don't already have a flat stomach then I would guess you are skinny-fat. I am the same height as you and I am also a programmer. I was surprised to find that diet alone, while important, made very little difference in altering my body composition. I am a vegetarian and I also practice the fine art of intermittent ...


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I would attack it in two ways: Keep the amount of food the same, but increase your protein intake. Start doing full body exercises to increase your muscle mass. Keeping the food about the same ensures your body isn't going to substantially increase mass. Increasing the amount of protein you eat provides more raw material for your body to increase the ...


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You cannot spot reduce fat in a particular area. If you do a great deal of abdominal exercise you will end up with great abs, still hidden under your fat. The way to great visible abs is to reduce overall fat and the way to do that is to eat less calories than you expend. As 'they' say "Abs are made in the kitchen, not the gym"


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To activate your abdominals you need to make sure your torso is bending. As other people have said, with hanging leg lifts its likely that you are working your hip flexors. Also, from what you say, it sounds as if you have fairly strong abs anyway. So it may be time to move to more advanced moves. Have you tried crunches on a Swiss ball? Adding in the ...


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Disclaimer: This answer is based on my experience with the exercises. Verify that it works for you (and adapt as necessary). I haven't done the cable crunches before; as a result, I'm not certain how effective it is. But based on the videos, the range of motion indicate (to me) that the effects will be felt most on the arms and not the abs (I'd like ...


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I've seen the minute figure pretty consistently. What to do next depends on who you talk to, but a lot of people seem to be suggesting dynamic plank techniques where you start in a plank or plank-like position and transition back and forth using different movements.


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The standard measurement for fitness is 60 - 90 seconds. If you can consistently perform plank (with good form) for this duration without breaking a sweat, it's time to increase the pressure. If you can really perform 120 seconds without breaking a sweat, it's time to bring out the big guns: Adding weights. Using instability balls.


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First off, you're referring to reps, but the plank is an isometric exercise. For that reason, a single plank might better be seen as a set. Another view I'd like to offer is that the actual time you do the plank might be more suited to be likened to reps. Rough example of what I mean: 120s bodyweight plank would improve mainly endurance -> low intensity ...


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If you can do a standard plank for 1 minute. It's time to make it harder. Move to a Swiss ball. Put your feet on an upside down bosu. Lots of options...



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