干货:虐腹最全35式,让你练出完美腹肌!
![](http://img1.9toutiao.com/uploads/20190315/bjv2rirr0foae-www.9toutiao.com.jpeg)
以下动作分为简单、中等、困难三个等级,从简单开始,每个动作15次或30秒,隔天坚持做一次。直到可以轻松完成,就进入下一级。全方位刺激你的核心,为了你的八块腹肌,从现在就开始练吧!
仰卧交替脚跟接触
![](http://img1.9toutiao.com/uploads/20190315/bjq12j0suxasm-www.9toutiao.com.gif)
仰卧屈膝举腿
![](http://img1.9toutiao.com/uploads/20190315/bj5bah1u4iaje-www.9toutiao.com.gif)
侧卧举腿卷腹
![](http://img1.9toutiao.com/uploads/20190315/bjeushcab304n-www.9toutiao.com.gif)
仰卧核心卷腹
![](http://img1.9toutiao.com/uploads/20190315/bj2nf02revh4a-www.9toutiao.com.gif)
仰卧对角交替收膝
![](http://img1.9toutiao.com/uploads/20190315/bjgwlosuohs45-www.9toutiao.com.gif)
仰卧卷腹
![](http://img1.9toutiao.com/uploads/20190315/bj5ddf4r0fk1w-www.9toutiao.com.gif)
平板支撑动作
![](http://img1.9toutiao.com/uploads/20190315/bjbyp105j2sq4-www.9toutiao.com.gif)
反向卷腹
![](http://img1.9toutiao.com/uploads/20190315/bj0xnn4iewbcr-www.9toutiao.com.gif)
仰卧拉伸卷腹
![](http://img1.9toutiao.com/uploads/20190315/bjs3tnz1atjlw-www.9toutiao.com.gif)
仰卧屈膝卷腹
![](http://img1.9toutiao.com/uploads/20190315/bj3bawevnpj2q-www.9toutiao.com.gif)
仰卧抬臀
![](http://img1.9toutiao.com/uploads/20190315/bjhfruv3zqc0s-www.9toutiao.com.gif)
坐姿转体扭腰
![](http://img1.9toutiao.com/uploads/20190315/bj431mkwrovpm-www.9toutiao.com.gif)
空中蹬车
![](http://img1.9toutiao.com/uploads/20190315/bjemjb4vemas3-www.9toutiao.com.gif)
仰卧交替拉手卷腹
![](http://img1.9toutiao.com/uploads/20190315/bjgljlwod4rwv-www.9toutiao.com.gif)
触膝卷体
![](http://img1.9toutiao.com/uploads/20190315/bjjndu2jl4ufs-www.9toutiao.com.gif)
仰卧抬腿
![](http://img1.9toutiao.com/uploads/20190315/bj43aatdyzizc-www.9toutiao.com.gif)
登山
![](http://img1.9toutiao.com/uploads/20190315/bjmdzoydq55j1-www.9toutiao.com.gif)
(左右互换)侧卧腹斜肌卷腹
![](http://img1.9toutiao.com/uploads/20190315/bjbbuuic0vjq2-www.9toutiao.com.gif)
平板支撑抬腿
![](http://img1.9toutiao.com/uploads/20190315/bjxoj000fkovx-www.9toutiao.com.gif)
俄罗斯转体
![](http://img1.9toutiao.com/uploads/20190315/bjxxfhtjpki5o-www.9toutiao.com.gif)
仰卧交替抬腿
![](http://img1.9toutiao.com/uploads/20190315/bjvm2dzwaq4sx-www.9toutiao.com.gif)
仰卧交替摆腿
![](http://img1.9toutiao.com/uploads/20190315/bjox2ml5btlzk-www.9toutiao.com.gif)
侧平板支撑
![](http://img1.9toutiao.com/uploads/20190315/bjacctryhaqkk-www.9toutiao.com.gif)
仰卧直腿卷腹触足卷腹
![](http://img1.9toutiao.com/uploads/20190315/bj3ctolxudem3-www.9toutiao.com.gif)
仰卧屈膝卷腹
![](http://img1.9toutiao.com/uploads/20190315/bj3bawevnpj2q-www.9toutiao.com.gif)
仰卧紧缩卷腹
![](http://img1.9toutiao.com/uploads/20190315/bjvzfvkawfigw-www.9toutiao.com.gif)
仰卧屈膝提髋
![](http://img1.9toutiao.com/uploads/20190315/bj5r4drgst55r-www.9toutiao.com.gif)
仰卧抬臀踢腿
![](http://img1.9toutiao.com/uploads/20190315/bjz1c5w110ezz-www.9toutiao.com.gif)
海豚游泳式
![](http://img1.9toutiao.com/uploads/20190315/bjtkk2amzh2bl-www.9toutiao.com.gif)
屈膝举腿
![](http://img1.9toutiao.com/uploads/20190315/bjexvcj4oz1xq-www.9toutiao.com.gif)
平板交替伸手抬腿
![](http://img1.9toutiao.com/uploads/20190315/bjyi5yhxloghf-www.9toutiao.com.gif)
侧屈体抬腿
![](http://img1.9toutiao.com/uploads/20190315/bjzyjh24awoye-www.9toutiao.com.gif)
侧支撑抬腿
![](http://img1.9toutiao.com/uploads/20190315/bjywrzxyuvatb-www.9toutiao.com.gif)
俯卧两头起
![](http://img1.9toutiao.com/uploads/20190315/bjw14xjxhdoqe-www.9toutiao.com.gif)
侧屈体抬手
![](http://img1.9toutiao.com/uploads/20190315/bjlywocvbz1o2-www.9toutiao.com.gif)
腹肌位于人体的正中心
在沙滩上,妹子们能否多看你一眼
都取决于你的腹肌
![](http://img1.9toutiao.com/uploads/20190315/bjlzz2wgekotk-www.9toutiao.com.gif)
现在,每天20分钟
祝你的搓衣板很快就能重见天日!