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9 plank training for FABULOUS ABS! 9個棒式練出馬甲線!

Summer is here! Crop tops and bikini are waving to you! BUT, is your abs ready for them?

Let’s do the below 9 plank training to shape your body for this season’s hot fashion and for the beach!

夏天到了! 一起跟P練習9個棒式動作,訓練出緊實的腹部線條吧!

1. High plank (hands are under shoulder, abs and hips are tight): hold for 30 seconds

6-9-2014-exercise-monday-plank-high-plank

2. mountain climbing: repeat right and left leg for 20 seconds

6-9-2014-exercise-monday-plank-mountain-climbing

6-9-2014-exercise-monday-plank-mountain-climbing2

 

3. Side plank dip (start from high and lower your hip): repeat for 15 seconds and change side

6-9-2014-exercise-monday-plank-side-plank1

6-9-2014-exercise-monday-plank-side-plank2

4. Side plank push-up: repeat 15 seconds and change side

6-9-2014-exercise-monday-plank-side-plank-cross1

6-9-2014-exercise-monday-plank-side-plank-cross2

5. Full arm plank: hold for 30 seconds

6-9-2014-exercise-monday-plank-full-arm-plank-jumping-jacks2

6. Full arm plank knee meets the arm (knee opens to 90 degree when crunching): repeat right and left leg for 20 seconds

6-9-2014-exercise-monday-plank-kick-the-knee

7. Full arm plank bend and extend (start from plank and then bend the knee): repeat for 20 seconds

6-9-2014-exercise-monday-plank-full-arm-plank-jumping-jacks2

6-9-2014-exercise-monday-plank-full-arm-plank_bend-and-extend

 

8. Side to side plank (twist your waist to side to side): repeat for 20 seconds

6-9-2014-exercise-monday-plank-full-arm-plank-side-to-side1 6-9-2014-exercise-monday-plank-full-arm-plank-side-to-side2

9. Jumping jacks plank(start from full arm plank and then two legs jumping out): repeat for 20 seconds

 

6-9-2014-exercise-monday-plank-full-arm-plank-jumping-jacks2 6-9-2014-exercise-monday-plank-full-arm-plank-jumping-jacks

After workout stretch: 1 minute

1. Child pose

6-9-2014-exercise-monday-plank-child-pose-stretch

2. Cat pose (inhale to round your back and exhale press your back)

6-9-2014-exercise-monday-plank-cat-pose-stretch 6-9-2014-exercise-monday-plank-cat-pose-stretch2

Love,

P

This entry was posted in: Fitness

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