Set and get methods to reduce noise in your stomach muscles?

Hello, my Female and 14. Iwant get toned. and more defined abs. I will be lots of sports such as athletics,. Football, karate, but I find it difficult to set in my lower stomach. Just under my ribs with my muscles out. strong stomach, but actually decreased even though my flat is not. toned. stretches any advice or anything would be better!

Suspension lift and leg number and fruit juice. vegies.

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