The movement control order enforced in mid-March to stem the spread of Covid-19 meant that many Malaysians found themselves restricted to their homes where watching TV, sleeping and eating with the family were the order of the day.

Now that restrictions have been lifted, many find that they are lugging around extra weight particularly around the midsection.

If you’re one of them, don’t fret as there are ways of getting rid of that excess fat through exercise.

It’s also good to know that exercising the abdominals has more benefits than a beautifully sculpted body. Strong abdominals help prevent back pain, boost agility and increase flexibility.

Here are four powerful exercises to tone those abdominals and strengthen your core in no time at all.

1. Abdominal hold

For this exercise, a sturdy chair is needed. First, sit with the back straight on the edge of the chair. Put your fingers on the edge, pointing towards the knees. Tighten the abs and lift the toes five cm to 10 cm off the ground and slowly lift the butt.

Maintain this position for as long as possible, at least five to 10 seconds. Return to the original position on the chair and repeat the exercise for one minute.

2. The side crunch

The side crunch requires balance. Stoop down and rest on the knees, shifting gravity to the right side with right palm on the floor for support.

Slowly raise the left leg and point the toes. Put the left hand behind the head with the elbow pointing to the ceiling.

Next, raise the leg as high as the hip with the arm extending above the leg, palm facing forward.

Look out over the hand as the left side of the rib cage is pulled towards the hip.

Go back to the first step and repeat six to eight times. After two sets of six to eight reps, switch sides.

3. The hundred

Sit on a mat with the back straight and bend the knees keeping the hands by the sides.

Then lie down, keeping the knees bent and palms facing downward. Exhale and lift your head and shoulders off the mat.

Pump the arms repeatedly 15 cm up and down, fingertips reaching out.

Breathe in for five pumps and exhale for five pumps. Keep the chin pointing at the chest.

Do this for at least 100 pumps. Do not raise the back off the floor. The abs should be pulled towards the spine to keep them engaged.

4. Opposite arm and leg raise

Get down on all fours. The knees should be under the hips and wrists under the shoulders.

Lift the left arm as high as the shoulder and left leg as high as the hip. Maintain this position for two counts.

Pull the fingers forward and the heels backward, then switch sides.

Repeat this 20 times, switching sides. If possible, touch the opposite elbow to the knee as the arm and leg are pulled in to work the abs even harder.

This article first appeared on Hello Doktor and was medically reviewed by the Hello Doktor Medical Panel. The Hello Health Group does not provide medical advice, diagnosis or treatment.