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
2. mountain climbing: repeat right and left leg for 20 seconds
3. Side plank dip (start from high and lower your hip): repeat for 15 seconds and change side
4. Side plank push-up: repeat 15 seconds and change side
5. Full arm plank: hold for 30 seconds
6. Full arm plank knee meets the arm (knee opens to 90 degree when crunching): repeat right and left leg for 20 seconds
7. Full arm plank bend and extend (start from plank and then bend the knee): repeat for 20 seconds
8. Side to side plank (twist your waist to side to side): repeat for 20 seconds
9. Jumping jacks plank(start from full arm plank and then two legs jumping out): repeat for 20 seconds
After workout stretch: 1 minute
1. Child pose
2. Cat pose (inhale to round your back and exhale press your back)
Love,
P
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