exercise.id: 3663 Equipo: body weight

reverse plank with leg lift

exercise.body_part: waist exercise.target: abs Grupo: glutes

exercise.synergist:

glutes hamstrings shoulders

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在地上，双腿向前伸展，双手放在身后的地面上，手指指向脚部。双手用力，将臀部抬离地面，进入反向平板支撑位置。启动你的核心并将一条腿抬离地面，将其笔直向上伸向天花板。保持一会儿，然后将腿放下。换另一条腿重复上述步骤。继续交替双腿达到所需的重复次数。

🇬🇧 English (Fallback)

Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet. Press through your hands and lift your hips off the ground, coming into a reverse plank position. Engage your core and lift one leg off the ground, extending it straight up towards the ceiling. Hold for a moment, then lower your leg back down. Repeat with the other leg. Continue alternating legs for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 reverse plank with leg lift exercise.cta.desc2

exercise.cta.button