4 June2021June 4, 2021

14天”少女腰”养成计划

14天“少女腰”养成计划

每天在家 5分钟

DAY-1

Situp Test
Situp 3*10
Lying Leg Raise 3*10
Russian Twist 3*10

DAY-2

Standing Crunches 3*10
Crunch 3*10
V-up Hold 3*20s
Rolling Crunch 3*10

DAY-3

Rest
Rest
Rest
Rest

DAY-4

Situp 3*12
Lying Leg Raise 3*12
Russian Twist 3*12
Plank 3*30s

DAY-5

Standing Crunches 1*12
Crunch 3*12
V-up Hold 3*25s
Rolling Crunch 3*12

DAY-6

Rest
Rest
Rest
Rest

DAY-7

Challenge One: 3 Min
Situp, Leg Raise, Rolling Crunch*10
Challenge Two: 60s
Plank 60s

DAY-8

V-up 3*10
Oblique Dips 3*10
Hands Back Tucks 3*10
Plank Side Walk 3*10

DAY-9

Finger to Toe 3*10
Plank Touch Toe 3*10
Star Fish Crunch 3*10
Side Plank Rotate 3*10

DAY-10

Rest
Rest
Rest
Rest

DAY-11

V-up 3*12
Oblique Dips 3*12
Hands Back Tucks 3*12
Plank Side Walk 3*12

DAY-12

Finger to Toe 3*12
Plank Touch Toe 3*12
Star Fish Crunch 3*12
Side Plank Rotate 3*12

DAY-13

Rest
Rest
Rest
Rest

DAY-14

Challenge One: 4 Min
V-up, Star Fish Crunch, Plank Touch Toe*10
Challenge Two: 45s
V-up Hold 45s