A TikTok fitness influencer has shared the abdominal exercise routine that helped tone her abdomen while she lost 2st 13lb over four months.
The content creator, known as @brownsigmamale on the platform, has gained significant attention for her body transformation, which involved a combination of targeted exercises and dietary change.
The gym-goer has shared various workout clips that contributed to the physical changes, with her core-strengthening programme proving particularly popular among her followers.
The routine consists of five specific movements performed in sequence, spanning from sit-ups to hanging leg raises.
The gym-goer followed a five-step routine
|TIKTOK / @BROWNSIGMAMALE
In and outs
The circuit begins with in and outs for 10 repetitions, with the creator suggesting "adding a weight if it's too easy".
This movement involves contracting the abdominal muscles while leaning backwards until just before the shoulders touch the ground, then returning upward while bringing the knees towards the chest.
Dead bugs
Following the first repetitions, the routine incorporates dead bugs for 15 repetitions. This is performed lying supine, alternately raising and lowering opposite limbs whilst maintaining core engagement.
Leg raises
The third movement consists of 12 leg raises, executed from a supine position with arms placed alongside the body or beneath the buttocks.
During the workout, the legs are elevated to create a 90-degree angle with the torso. Pause briefly, then gradually lower them to the starting position.
Sit-up crunches
The fourth exercise involves 12 sit-up crunches. Fitness professionals at Puregym explain that this movement targets the abdominal wall muscles effectively.
The exercise begins flat on one's back with bent knees and feet planted firmly, while the fingertips rest gently against the head's sides.
Hanging leg raises
The final movement requires hanging leg raises performed until exhaustion. Puregym specialists recommend maintaining a stable upper body to "focus the work on the core".
They also advise raising legs parallel to the ground whilst keeping them extended.
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The fitness enthusiast performs 12 leg raises
|TIKTOK / @BROWNSIGMAMALE
For those unable to perform the full movement, the fitness experts suggest modifications, including hanging leg holds with elevated legs at a comfortable height, or hanging knee raises using bent legs to target the same muscle groups with reduced difficulty.
The influencer stressed the importance of completing this entire sequence three to four times per session.
She also explained that achieving visible results requires combining the workout routine with appropriate dietary habits, urging her viewers to "eat well and you'll see results".