全文摘錄自: http://www.womenshealthmag.comBy Jen Ator, Tips by Liz Krieger
In and Out Crunch
| Lie faceup on the floor, legs extended straight six inches off the floor and hands behind your head, elbows out (a). Bracing your core, simultaneously lift your shoulder blades off the floor as you tuck your knees toward your chest (b). Reverse the movement to return to start, keeping your feet off the ground. That’s one rep.
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Double Banana Crunch
| Lie faceup on the floor, with your hips and knees bent 90 degrees, hands behind your head, elbows out. Brace your core and lift your shoulders off the ground (a). In one motion, extend your legs about a foot off the floor and reach your arms directly overhead, elbows near your ears (b). Reverse the movement to return to start. That’s one rep.
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Side Arm Oblique Crunch
| Start in a side plank position, with your weight resting on your left arm and foot, and reach your right arm overhead (a). Without dropping your hips, bend your right knee towards your chest while pulling your right arm down toward your knee (b). Return to start. That’s one rep.
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Tick Tock Lift
| Lie faceup on the floor, arms at shoulder level, legs extended straight and together perpendicular to the floor. Bracing your core, slowly drop both legs to the right (a), then bring them back to center and drop them to the left (b). Return to center, and raise your hips a few inches off the ground (c). Lower back to start. That’s one rep.
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In-Up-Open Series
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Lie faceup on the floor, legs extended straight six inches off the floor, hands by your sides, palms facing down (a). This is the starting position. Keeping your core engaged, bend your knees into your chest (b), return to start, then raise your legs straight towards the ceiling so they’re perpendicular to the floor (c), then return to start; slowly open your legs so they form a wide V, keeping them six inches off the ground (d). Return to start.
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