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描述

Work your abs from every angle in this extreme abs workout! Melt some midsection fat and really sculpt what's left. While this is a bodyweight-only workout, we recommend setting up with an exercise mat to add a little support as you coast through every intensive crunch. Your abdominal wall will thank you tomorrow!


Exercises

设置 1 : 1 个回合
Inchworms
Inchworms
40 秒
High Knee Obliques
High Knee Obliques
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
40 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
40 秒
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
50 秒
Transition
Transition
5 秒

设置 2 : 2 个回合
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
40 秒
Sit Throughs
Sit Throughs
40 秒
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
40 秒
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
40 秒
Sit Ups with Reach Ups
Sit Ups with Reach Ups
40 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
Flying Supermans
Flying Supermans
30 秒
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
40 秒
Vertical Leg Crunches
Vertical Leg Crunches
40 秒
Crunchy Frogs
Crunchy Frogs
40 秒
Oblique V-Sits
Oblique V-Sits
40 秒
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
40 秒
Rest
Rest
15 秒

设置 3 : 1 个回合
Dolphin Dog
Dolphin Dog
30 秒


Workout Discussion

29 Jun
Great
21 Oct
I did this after an arms workout and it was really hard, i felt my abs on fire!
12 Jul
Best ab workout
04 Jul
A good workout, really works your core!
13 May
Looks great u making me to try this later lol good job
13 Aug
That was fun, good warmup

出现在


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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