Hey, you guys!
我是纤动女性的Melissa Ioja 今天我们来进行一项束腰训练
I’m Melissa Ioja with ATHLEANXX for Women, and today we are doing a corset workout because
I’m going to help you shrink your waist.
Come on! Let’s go!
This is going to be a 21 minute workout.
So what you’re going to need is an interval timer, and that’s it.
Make sure you set it for 21 rounds, 10 seconds to rest, and 50 seconds of work.
Number one: these are forearm sit-ups.
It’s actually a forearm sit-up because we are not doing more than one.
This is what you’re going to do.
You want to try to keep your arms – your forearms – on top of your thighs.
You’re going to hold it here and try to lay back as much as you can, to where your forearms
are still touching.
Feet off the ground.
You’re going to hold it here for 50 seconds.
This is exercise number one.
For a modification you can use your hand.
放下脚 肩膀离地 保持（上身）悬空
Put your feet down and just keep your shoulders off the ground and just holding yourself up,
keeping your abs contracted.
悬空时 后背挺直 肩膀向后打开
When you’re up here make sure your back is straight, shoulders are back, and keep your
abs contracted because as you release the contraction in your abs you’ll start to use
your back, and we don’t want that.
So if you have to, release it for a second.
哦 我的天呐 我好累
Oh my gosh, I’m so tired!
Then get back up.
Make sure you can keep them contracted the whole time.
That’s number one.
第二个练习 4×4 现在我们要开始有氧运动
Number two: 4X4s. now, we also add in cardio because that helps with getting the calories
So 4X4s are four high knees and four inside feet.
So it looks like this.
That’s exercise number two.
Number three: leg lifts.
So we’re back down on the ground.
你可以把手放在臀部下 伸腿 对我来说 抬单腿是
You can keep your hands under your bum, feet out, and to me, a leg lift is just a slight
Just up and down.
Up and down.
For those of you going like this, it’s more of a modification.
It’s tough, too but I want to try to keep you right here.
Just that small movement keeping your abs contracted.
We’re going to try to target the lower abdomen.
Number four: scissor legs.
我喜欢这个动作 因为它简单 有趣 直到结束你才意识到你在运动
I like this one because it’s a simple movement, it’s kind of fun, and you don’t even think
you’re working until you’re at the end of that minute ad you’re like “Okay, these hurt.
So it’s just scissor legs.
Back and forth.
That is number four.
Number five: high knees.
So we’re going to take out the inside feet now.
We’re just straight high knees.
This is the thing with high knees: I see a lot of people doing this.
This is what – how high are my knees?
Not very high.
How fast am I going?
Not very fast.
If you’re working out for 21 minutes, let’s work hard.
所以我建议 你们手向下时甩到大腿 抬起时跟奔跑时一样
So what I suggest, you get your hands off your thighs and get them up like you’re running,
And the harder and faster you pump your arms, the harder and faster your legs are going
I’d prefer to see that, okay?
So let’s get moving.
Number six: three time crunches.
These are fun.
So you know you’ve got your crunches in the middle.
It’s more like a knee hug and knee up.
So you’re from here, but I want you to go to the side and crunch there as well.
To the center, and to this side.
Crunch it up.
好了 中心 侧面 中心 另一侧
Okay, so we’re going to go center, side, center, other side.
That is exercise number six.
And number seven: inside feet.
So the first one we did was 4X4s, which was both high knees, inside feet.
The next cardio we did was just high knees.
Now we’re just going to hit inside feet.
So your last exercise is just going to be here.
That’s a tough one.
All right, you guys.
Let’s hit those abs, come on!
I hope you guys enjoyed that workout.
It is tough.
We did some cardio and we did some little concentrated ab exercises.
But also remember that abs are made in the kitchen.
So you can work them out all day with these workouts, but you’ve got to eat right.
So that’s it.
再说一遍 我是纤动女性的Melissa Ioja 下次再见
Again, I am Melissa Ioja for ATHLEANXX for Women, and I will see you guys next time.