Hey, you guys!
我是苏珊 今天我同ATHLEANXX女性频道一起 向你们展示五种杀手核心训练
It’s Susan, with ATHLEANXX for Women and today I’m going to show you five, killer core exercises.
With this workout you can do anywhere from 10-15 reps.
Try for three rounds.
Our first exercise is weighted V-ups.
You’re going to sit on the ground with a light weight overhead.
As you sit up you’re going to lift your legs and lift your upper body at the same time,
lower back down.
Exercise number two: reverse crunch kick-ups.
You’re going to lay on the ground, you’re going to have one leg bent, and you’re going
to kick that leg overhead, really using that lower core.
然后再次平躺 换腿 再次将腿踢过头顶 重新将两腿伸直
You’re going to lower down, switch legs, back overhead, back to two straight legs.
Then you’re going to kick your legs up, and overhead toward the ceiling, and slowly lower
them both down.
With elbow plank ab reach you’re going to be on your elbows in a plank.
You’re going to slowly reach over your right hand to touch off to the left side, back to
Then you’re going to reach the left hand over to the right side, and then back to start.
With exercise number four: ball throw kick-ups.
You’re going to sit on the ground with a ball.
You’re going to have one leg lifted in the air.
保持一条腿抬起 将球抛起 接住
You’re going to throw the ball up in the air, come back down, while keeping that leg elevated,
up in the air.
Our last exercise: side plank touch jacks.
首先身体面向一边 用一只手撑起身体 一条腿抬高 然后将抬高的腿放回
You’re going to start out in a side plank, you’re going to lower your upper leg toward
再将它踢起 做一个小型千斤顶 然后再将腿放回
the ground, kick it up, do a small jack, and then lower your leg back down again.
All right, you guys.
I hope you liked those exercises.
They’re tough, but keep them in your workout.
Hey, let’s say you want to add on something else for your workout today.
Head over to ATHLEANXXforWomen.com.
Check it out, killer workouts.
Add one in today.
Make sure you like, subscribe, and leave me a comment.
Let me know how you guys are doing and I’ll see you soon.