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高强度锻炼

Abs

激烈   38 分钟

目标区域: Core

器械: Exercise Mat

Devanique Riley
 		    添加人 Devanique Riley
Abs
标签
自重锻炼 腹肌和核心锻炼
描述

If a defined core is your goal, then this is the workout for you!

Exercises

设置 1 : 1 个回合
Backward Shoulder Rolls
Backward Shoulder Rolls
15 秒
Backward Shoulder Rolls
Backward Shoulder Rolls
15 秒
Clockwise Neck Rolls
Clockwise Neck Rolls
30 秒
Inward Wrist Circles
Inward Wrist Circles
15 秒
Outward Wrist Circles
Outward Wrist Circles
15 秒
Wide Leg Stretches
Wide Leg Stretches
45 秒
Pretzel Stretches
Pretzel Stretches
45 秒
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 秒
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 秒
Butterfly
Butterfly
30 秒
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 分钟
Transition
Transition
30 秒

设置 2 : 2 个回合
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
30 秒
V-Sit Crunches
V-Sit Crunches
30 秒
Sit-Ups
重量: 轻
Sit-Ups
30 秒
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
30 秒
Rest
Rest
15 秒

设置 3 : 2 个回合
Crunches with Knee Hugs
Crunches with Knee Hugs
30 秒
Teasers
Teasers
30 秒
Bent Knee Twists
Bent Knee Twists
30 秒
Bent Knee Hip Raises
Bent Knee Hip Raises
30 秒
Rest
Rest
15 秒

设置 4 : 2 个回合
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
30 秒
Ankle Grabbers
Ankle Grabbers
30 秒
Elbow to Knee
Elbow to Knee
30 秒
Toe Touch Single Arm
Toe Touch Single Arm
30 秒
Rest
Rest
15 秒

设置 5 : 2 个回合
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 秒
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 秒
High Plank and Knee Draws
High Plank and Knee Draws
30 秒
Then twist to form the opposite side plank. Maintain strong arms throughout.
Alternating Side Planks
30 秒
Rest
Rest
15 秒

设置 6 : 2 个回合
90-90 Crunch Taps
90-90 Crunch Taps
30 秒
Fifer Scissors
Fifer Scissors
30 秒
Frog Crunches
Frog Crunches
30 秒
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
30 秒
Rest
Rest
15 秒

设置 7 : 2 个回合
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
30 秒
Right Oblique Crunches
Right Oblique Crunches
30 秒
Left Oblique Crunches
Left Oblique Crunches
30 秒
Vertical Leg Crunches
Vertical Leg Crunches
30 秒
Rest
Rest
15 秒

设置 8 : 1 个回合
Happy Baby
Happy Baby
1 分钟
Neck Stretch with Arm Overhead
Neck Stretch with Arm Overhead
1 分钟
Left Arm Cross Stretch
Left Arm Cross Stretch
15 秒
Right Arm Cross Stretch
Right Arm Cross Stretch
15 秒
Seated Side Stretch
Seated Side Stretch
1 分钟
Wide Leg Stretches
Wide Leg Stretches
1 分钟

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在 Workout Trainer 进行这项锻炼
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✓ 适合您忙碌生活方式的日程安排
在 App Store 中下载   从 Google Play 下载 Workout Trainer。
记录锻炼
推荐装备

在家做这个锻炼，你需要以下健身器材。我们总是建议在锻炼时使用蓝牙胸带心率监测器，以获得最准确和最佳性能跟踪。

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锻炼类别

精选

精选

weight loss

减重

abs & core

腹部和核心肌群

bodyweight

体重

youtube

YouTube

community created

已创建社区

weightlifting

举重

interval timers

间隔计时器

cardio

有氧锻炼

toning

爽肤

full body

全身

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