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​1. Escaladores : Em posição de prancha, puxe os joelhos alternadamente em direção ao peito em ritmo acelerado para queimar gordura e ativar o core. ​2. Prancha Ventral: Sustente o corpo nos cotovelos e pontas dos pés por 30 a 45 segundos para fortalecer a musculatura profunda da barriga e alinhar a postura. ​3. Elevação de Pernas : Deitado de costas, suba e desça as pernas estendidas devagar sem encostar no chão para focar na parte inferior do abdômen. ​ #fy
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