（以後中文的部分都用口述的希望大家會喜歡這個改變。會越來越順暢的。：））
腹肌跟側腹肌運動
注意：如果你本身有尾椎酸痛的問題那建議你不要嘗試這個運動。
這個運動需要的是一張瑜珈墊把他對著成一半增加厚度也可以折成三份讓尾椎有更多輔助。
如果這幾個運動你痕難保持平衡的話可以雙手放在地上保持平衡不一定要離開地面（初級者）
6 movement for CORE AND OBLIQUES workout
if its too hard to balance on your tailbone for these 6 movement your can place your hands on the floor the whole time.
1. sitting on your tailbone, body hold like a V shape. slowly bend your knees to your chest fingers touch your toes. and then extend your legs remember don't hold your breath inhale when your extend your leg exhale when you bend your knees.
2.put your hand on the side of your body, bend your knees to the left and right, working your obliques.
3.hold table top position, use your lower abs and arms hold your body, slow lower and swing your hip behind your arms became like a spoon position. your hands and your feet will never move for this movement just you hips
4.back to the 2. movement
5. sitting on your tailbone, bicycle your legs.
6. whole like a plank position but knees bend and close to your chest.
twist to your left with your right leg up extend to your left side, and then twist to your right with your left leg up extend to your right.
each movement you can do 10-15 want to make harder do 15 to 20
6 movement is A whole Set do 2-3 times
lower legs中文 在 英文成語on one's last legs是甚麼意思? 就是日暮途窮! 25 years... 的推薦與評價
各位朋友，拜託，請認真看一下，英文用詞的中文註解不能作為翻譯的依據，正確的翻譯必須依英文句的語境用道地的中文(idiomatic Chinese)寫出，字典上沒附 ... ... <看更多>