1.仰卧交替脚跟接触 (alternate heel touchers) 2.仰卧屈膝举腿 (bent knee leg raises) 3.仰卧核心卷腹 (center crunch) 4.仰卧对角交替收膝 (Crossover Combo) 9.(左边)侧卧举腿卷腹 (side leg lifts(l)) 10.(右边)侧卧举腿卷腹 (side leg lifts(r)) 11.仰卧起坐 (Sit Ups) 12.仰卧拉伸卷腹 (stretch crunch) 9.(右边)侧卧腹斜肌卷腹 (oblique crunch(r)) 10.平板支撑抬腿 (plank and leg lift) 11.俄罗斯转体 (russian twist) 12.仰卧交替抬腿 (scissor kick) 13.仰卧交替摆腿 (scissor legs) 14.(左边边)侧桥、侧向平板支撑 (side bridge(l)) 15.(右边)侧桥、侧向平板支撑 (side bridge(r)) 16.仰卧直腿触足卷腹 (straight leg toe touches) 1.仰卧分腿两头起 (adductor crunch) 2.甲壳虫仰卧交叉转体 (beetle) 3.仰卧屈膝提髋 (Bent Knee Hip Raises) 4.仰卧抬臀踢腿 (bridge kicks) 5.俯卧海豚游泳式 (dolphin) 6.(左边)俯卧侧身提膝卷腹 (double knee lifts) 7.(右边)俯卧侧身提膝卷腹 (double knee lifts) 8.仰卧直腿两头起 (jack knife sit up) 9.平板交叉肘触膝卷腹 ((plank knee to elbow crunch) 10.平板交替伸手抬腿 (plank and arm with leg raise) 11.侧平板支撑手抬高转体 (push up to side plank) 12.仰卧直腿交替卷腹 (stretch crunch) 13.(左边)侧屈体抬腿 (side jack knife) 14.(右边)侧屈体抬腿 (side jack knife) 15.(左边)侧平板支撑抬腿收腹 (side jack knife) 16.(右边)侧平板支撑抬腿收腹 (side jack knife)
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