免费适度锻炼

Rock Solid Core

中度 Duration 20 分钟

目标区域: Core

器械: No Equipment

标签

自重锻炼腹肌和核心锻炼零器材锻炼

描述

Build that core into a rock solid slab of awesome with this 20 minute workout! You will soon be tapping into core musculature that you never knew you had. No equipment needed for the 'Rock Solid Core'—just be ready to work hard and enjoy the payoff.

Exercises

设置 1 : 1 个回合

If you're not feeling enough stretch, walk your heels closer toward your body.

Floor Bridge

1 分钟

Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.

Rest

10 秒

Side Plank Dips

Side Plank Dips

40 秒

Rest

10 秒

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

Bird Dog

1 分钟

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!

Rest

10 秒

Side Plank Dips

Side Plank Dips

40 秒

If you're not feeling enough stretch, walk your heels closer toward your body.

Rest

10 秒

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

1 分钟

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!

Rest

10 秒

Side Plank Dips

Side Plank Dips

40 秒

Begin with your palms down and knees on floor.

Rest

10 秒

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

1 分钟

Rest

15 秒

设置 2 : 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

1 分钟

Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.

Rest

10 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

40 秒

Rest

10 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

1 分钟

Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.

Rest

10 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

40 秒

If you're not feeling enough stretch, walk your heels closer toward your body.

Rest

10 秒

90-90 Crunches

1 分钟

Rest

15 秒

设置 3 : 1 个回合

Contralateral Limb Raises

Contralateral Limb Raises

1 分钟

Rest

15 秒

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

Elbow Plank

1 分钟

Workout Discussion

09 Apr

Very Good! But the elbow plank at the end is very intense.. maybe too much!

20 Jan

This is the best.

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腹部和核心肌群

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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。

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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