Skimble
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免费高强度锻炼

Core-e-o

激烈   5 分钟

目标区域: Core

器械: No Equipment

Core-e-o
标签
自重锻炼 腹肌和核心锻炼 零器材锻炼
描述

Put down that Oreo and do this Core-e-o...ok bad jokes aside, this workout is a serious core builder for those tight on the clock. Try to go from one exercise to the other without putting your knees or hips on the floor. Grab a mat and let's work!

Exercises

设置 1 : 1 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
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 秒
Rotating Elbow Plank
Rotating Elbow Plank
45 秒
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
30 秒
Right Side Plank
Right Side Plank
30 秒
Left Side Plank
Left Side Plank
30 秒
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
45 秒
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 秒
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 秒

Workout Discussion

13 Dec
Shouldn't it be called Plank-e-o?

出现在

abs & core
腹部和核心肌群
bodyweight
体重

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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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