七天速成腹肌 七天腹肌强化训练 - 第三天 7 Day Abs Challenge – Day 3

On this day, you will need a pair of 3-8 lbs dumbbells. Repeat the circuit twice. Good luck!

Sit on the mat with knees bent, your arms behind you, elbows bent and palms facing forward. Place a dumbbell between your feet (you can do this move without a dumbbell as well) and lift your legs up and down, keeping your knees bent as you bring your legs down. Keep your abs tight and your head and neck in neutral position. WORKS ABS, CORE, QUADS

Get on all fours with a dumbbell in one hand. Bring your knee to your elbow, then extend both your leg and arm simultaneously. Keep your back straight and your abs tight. Do for one min, then switch sides. WORKS ABS, CORE, BACK, GLUTES, OBLIQUES, SHOULDERS

Get into table top position with dumbbells in your hands, palms facing out. Lift one leg up and extend it out, then bring it down gently. Do for one min, then switch sides. WORKS ABS, CORE, ARMS, QUADS

Sit on the mat with your knees bent and dumbbells in your hands with elbows bent at your sides, palms facing each other. Press your arms up as high as you can and at the same time, extend your legs out to each side. WORKS ABS, CORE, ABDUCTORS/ADDUCTORS, QUADS, SHOULDERS

Get into table top position with dumbbells in your hands, palms facing out. Thrust your body up from the hips. Tighten your abs & squeeze your glutes as you come up. Come down without touching the ground. WORKS ABS, CORE, GLUTES

Stand with your feet shoulder width apart, knees slightly bent and dumbbells in your hands with elbows bent at shoulder level. Twist your body from side to side, keeping your abs tight throughout. WORKS ABS, CORE, OBLIQUES, SHOULDERS

Stand with your feet wider than shoulder width apart, knees slightly bent and dumbbells in your hands with elbows bent at shoulder level. Bend your body from side to side, keep your abs tight throughout. WORKS ABS, CORE, OBLIQUES, SHOULDERS

Get into plank position with dumbbells in your hands, palms facing each other. Lift one leg up and down, lightly touching the ground with your toes. Keep your abs tight and body as straight as possible throughout the exercise. Do for one min, then switch legs. WORKS ABS, CORE, ARMS, GLUTES, SHOULDERS

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