exercise.id: 0870 Equipo: body weight
butt-ups
exercise.body_part: waist exercise.target: abs Grupo: hip flexors
exercise.synergist:
hip flexors lower back
exercise.instructions.title exercise.instructions.subtitle
Chinese
平躺，膝盖弯曲，双脚平放在地上。 将双手放在身体两侧，掌心朝下。 收紧腹肌，将双腿抬离地面，将膝盖靠近胸部。 在动作的最高点，挤压腹肌并暂停片刻。 慢慢地将双腿放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Lie flat on your back with your knees bent and feet flat on the ground. Place your hands by your sides, palms facing down. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest. At the top of the movement, squeeze your abs and pause for a moment. Slowly lower your legs back down to the starting position. Repeat for the desired number of repetitions.
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