Russian twist (side waist) Beginner 15 times × 3 sets │ Intermediate 25 times × 3 sets
- 1坐在垫子上，下腹肌用力把双脚抬起，然后让身体保持平衡。Sit on the mat, lift your feet hard with your lower abdominal muscles, and then keep your body balanced.
- 2用核心的力量维持身体平衡，双手向前收拢，想像双手抓住一颗球的感觉，让上半身往左右转动。当身体往侧面转的时候吐气。Use your core strength to maintain your body balance. Bring your hands forward. Imagine the feeling of grabbing a ball with your hands, and let your upper body turn left and right. Exhale as you turn your body to the side.
Tips
腹部都不可以放松，转腰的时候要慢慢地使用外腹斜肌来动作，而不是靠反作用力。
Tips Do not relax the abdomen. When turning the waist, use the external oblique muscles to move slowly instead of relying on Reaction force.
Leg lift (lower abdomen) Beginner 15 times × 3 sets │ Intermediate 25 times × 3 sets
- 1躺在垫子上，双手放在骨盆下方，垫在屁股下。核心用力，双脚伸直，并用下腹部的力量把双脚抬起.Lie on the mat with your hands under your pelvis and under your hips. Use core force, straighten your feet, and lift your feet with the strength of your lower abdomen
- 2核心用力，双脚慢慢放下，但不要碰到地板。Push your core hard and lower your feet slowly, but don't touch the floor.
Tips
- 腹肌要用力下压，避免腰部离开垫子悬空。The abdominal muscles should be pressed down hard to avoid the waist leaving the cushion to hang in the air.
- 脚放下的时候腹肌要维持紧绷，以避免腰痛。Keep your abdominal muscles tight when the feet are down to avoid back pain.
Abdomen: Raise the leg advancing Beginner 15 times × 3 sets │ Intermediate 25 times × 3 sets
- 1面朝上躺在垫子上，把阻力环夹在膝盖上方的大腿内侧处，双手放在身后，垫在臀部下方。核心用力，双脚伸直，并用下腹部的力量把双脚抬起。借着下腹部与大腿内侧的力量，让大腿收紧三次（往内收）。Lie face up on the mat, clamp the resistance ring on the inner thigh above your knees, place your hands behind your back, and cushion your hips. Use your core force, straighten your feet, and lift your feet with the strength of your lower abdomen. Use the strength of the lower abdomen and inner thighs to tighten the thighs three times (tuck inward).
- 2核心用力，双腿慢慢放下，但不要碰到地板。腿抬起来的时候吐气。Push your core hard and lower your legs slowly, but don't touch the floor. Exhale as you lift your legs.
Tips
- 用腹肌的力量下压，让腰不要离开垫子。Press down with the strength of your abdominal muscles so that your waist does not leave the cushion.
- 腿放下的时候腹肌不能放松，否则腰可能会痛。The abdominal muscles cannot be relaxed when the legs are down, otherwise the waist may be painful.
Abdomen: leg lift & shoulder lift Beginner 15 times × 3 sets │ Intermediate 25 times × 3 sets
- 1躺下后双手抓住弹力带的左右两端，双脚并拢，踩在弹力带的中央。After lying down, grasp the left and right ends of the elastic band with both hands, bring your feet together, and step on the center of the elastic band.
- 2用下腹部的力量支撑双腿放下，双腿放低到靠近地板但不要碰到地板的高度，用肩膀的力量让双手摆出欢呼的姿势，将弹力带拉开。弹力带拉开来的时候吐气。
- Use the strength of your lower abdomen to support your legs and lower them. Lower your legs to a height close to the floor but not touching the floor. Use the strength of your shoulders to make your hands pose in a cheering posture and pull the elastic band apart. Exhale as the elastic band pulls out.
Tips
双脚注意不能碰到地板，要维持腹肌的力量，让腰不要拱起来。
Take care not to touch the floor with your feet, maintain the strength of your abdominal muscles, and keep your waist from arching.
