12分鐘徒手腹肌有感撕裂訓練

Leg raises with tap 抬腳變化型
Side to side hip up 輪流上腹抬腿
Alternating lying toe touch crunch 仰臥輪流碰趾捲腹
45 degree Scissors 45度仰臥交叉腿
Butterfly Y ups 蝴蝶式捲腹
Rest
Side plank hip raises 側平板抬臀
side plank hold 側平板停留
Side plank hip raises 側平板抬臀
side plank hold 側平板停留
Spider plank with leg lift 蜘蛛平板抬腳
Plank back and forth 前後移平板
Plank head touch arm raise 平板碰頭抬手
Plank toe taps jump in 平板點地前跳
Rest
Side crunch 坐姿側捲腹
Side crunch 坐姿側捲腹
V up alternative seated crunch V字輪流捲腹
V up chops V字伐木
Flutter kick 仰臥踢腿
Leg raises with butt lift 抬腿(屁股離地)

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