exercise.id: 0138 Equipo: body weight
bottoms-up
exercise.body_part: waist exercise.target: abs Grupo: obliques
exercise.synergist:
obliques hip flexors
exercise.instructions.title exercise.instructions.subtitle
Chinese
平躺，双腿伸展，双臂放在身体两侧。 弯曲膝盖并将其靠近胸部，保持双脚离开地面。 收紧腹肌，将臀部抬离地面，将膝盖靠近头部。 在顶部暂停片刻，然后慢慢将臀部放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Lie flat on your back with your legs extended and your arms by your sides. Bend your knees and bring them towards your chest, keeping your feet off the ground. Engaging your abs, lift your hips off the ground, bringing your knees towards your head. Pause for a moment at the top, then slowly lower your hips back down to the starting position. Repeat for the desired number of repetitions.
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