別再以沒有時間為推由，推卻做運動！只要每天抽出10分鐘，利用瑜伽墊及牆壁，便可以練出川字腹肌，自信的穿起比堅尼裝或背心，去曬太陽及衝浪了！
The bikini season is coming! Is your body ready to rock the beach? After two festivals of the feast, you may find your waist gain some inches, and your six packs integrated into a big one, unfortunately. How to get back your six packs without trying too hard? No matter you get the gym access or not, we find some easy-peasy abs workout that you can simply do at home by using your yoga mat and four walls.
動作一：The side crunch
步驟1：將瑜伽墊放在地板上，跪在地板上，將身體向右傾斜，並將右手掌放在地板上。
步驟2：保持身體的平衡，慢慢伸展左腿並指出腳趾。
步驟3：將左手放在頭後，確定手肘指向天花板。
步驟4：當手臂伸到腿部上方時，將手臂向前抬起，並慢慢將腿提至臀部高度。
步驟5：將胸腔左側的臀部朝向臀部，向外看。
步驟6：降低到開始的位置並重複6到8次。
步驟7：做兩組6到8次重複，然後切換到另一面。
Step 1: Simply put the yoga mat on the floor, kneel on the floor and lean all the way over to your right side, placing your right palm on the floor.
Step 2: Keeping your weight balanced, slowly extend your left leg and point your toes.
Step 3: Place your left hand behind your head, pointing your elbow toward the ceiling.
Step 4: Next, slowly lift your leg to hip height as you extend your arm above your leg, with your palm facing forward.
Step 5: Look out over your hand while bringing the left side of your rib cage toward your hip.
Step 6: Lower to your starting position and repeat 6 to 8 times.
Step 7: Do two sets of 6 to 8 reps, and then switch sides.
動作二：The Hundred
步驟1：先坐在墊子上，將膝蓋彎曲，提起胸部，並將雙手放在身體兩側。
步驟2：繼續躺下，膝蓋彎曲，手掌朝向地下。
步驟3：呼氣並將頭部和肩膀從墊子上抬起。
步驟4：雙手大力向上及向下擺動。
步驟5：先吸氣5下，然後呼氣5次，將下巴向胸部捲曲。
步驟6：進行輕力的呼氣及吸氣約100次，或10次深呼吸。
步驟7：最後，盡量將下背部壓在地板上，並將下腹部拉向背脊。
Step 1: Sit tall on the mat with your knees bent by your chest and your hands at your sides.
Step 2: Lie down with your knees bent and your palms facing down.
Step 3: Exhale and raise your head and shoulders off the mat.
Step 4: Vigorously pump your arms 6 inches up and down, reaching with your fingertips.
Step 5: Inhale for 5 pumps, then exhale for 5 pumps. Be sure to curl your chin in toward your chest.
Step 6: Do 100 pumps, or 10 full breaths.
Step 7: Try to keep your lower back pressed in toward the floor and keep your lower abs pulled in toward your spine. You should keep your abs engaged this way throughout the workout.
動作三：The Prone Plank
步驟1：先將手掌放在肩膀下方，並將手掌放在地板上，達至俯臥撑的位置。
步驟2：保持這個動作約30秒，收緊腹部，將雙臂和雙腿伸展，頭部與背脊對齊。
步驟3：嘗試保持這個動作較長的時間，約一分鐘。
步驟4：如果可以成功維持，嘗試以單臂穩定棒式動作。
Step 1: Get into a full pushup position with your palms on the floor beneath your shoulders.
Step 2: Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine.
Step 3: As you build strength, hold this position longer, up to one minute.
Step 4: Go deeper: Try the one-arm stable switching plank.
動作四：Squat Thrust with Twist
步驟1：雙腳分開站立，並在肩膀高度處伸展雙臂。
步驟2：首先蹲下，將膝蓋彎曲90度，然後將上半身向左扭曲。
步驟3：向右重複練習
步驟4：保持重心，膝蓋不要超過腳趾。
步驟5：當您的胸部和肩膀左右移動時，保持膝蓋朝前。
步驟6：為獲得最佳效果，請將膝蓋彎曲至盡可能接近90度。
Step1: Stand with your feet shoulder-width apart and extend your arms in front of you at shoulder height.
Step 2: Begin by squatting down, bending your knees 90 degrees, and twisting your upper body to the left.
Step 3: Now come up and repeat the exercise to the right.
Step 4: Keep your weight in your heels and don’t allow your knees to put forward away from your toes.
Step 5: Keep your knees facing forward as your chest and shoulders move side to side.
Step 6: For the best results, bend your knees as close to 90 degrees as possible.
想效果更加顯著？可以在您的飲食中添加一些補充劑或與購買一些運動器材吧！
To strengthen your core muscle efficiently, why not add some supplement into your diet or shop some fitness equipment with us!
