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                            # 腹肌訓練法
這套動作每個動作每天30次，很快就能練出腹肌!

1. 登山者：正面核心
![](https://box.kancloud.cn/d00c125d7c5ce3fb93f52208e5191651_281x158.gif)
1. 坐姿曲腿：下腹、骼腰肌
![](https://box.kancloud.cn/1a1aba30486faa0e990ecc46830c1cb9_281x158.gif)
1. 雙腳直抬腿：骼腰肌、下腹
![](https://box.kancloud.cn/bbeb4932377a4cda766cc41da88e1dc3_281x158.gif)
1. 交互肘碰膝：核心
![](https://box.kancloud.cn/d38854338cd6ef26e923edf9631d3b4f_281x158.gif)
1. 手碰腳踝仰臥起坐：正面核心
![](https://box.kancloud.cn/7078e22e0622a9f5dd0e5c92e3c33311_281x158.gif)
1. 卷腹仰臥起坐：上腹
![](https://box.kancloud.cn/18e1fa03bc7f3bb1d6381568748d85e6_281x158.gif)
1. 坐姿直抬腿：骼腰肌、下腹
![](https://box.kancloud.cn/4ca026bede5dc4f1d1a2569d8ef1e654_281x158.gif)


                    
                
        
                
            
        
                
    
                
    
                
        
                
    
                

                







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