這些是瑪麗婭•曼努諾斯信賴的腹肌動作
These Are the Ab Moves Maria Menounos Swears By
這些是瑪麗婭•曼努諾斯信賴的腹肌動作Maria's favorite ab moves
瑪麗婭最喜歡的腹肌動作
When it comes to molding your midsection, it takes more than standard crunches, says Maria Menounos' trainer, Harley Pasternak: "You have to hit those hard-to-tone muscles from every angle." Add these sculptors to your routine for a stronger, sleeker stomach. Pasternak recommends 3 sets of 20 reps twice a week.
當談到塑造你的腹部時，不僅僅需要標準的仰臥起坐，瑪麗婭•曼努諾斯的教練哈利•帕斯捷爾納克說道：“你必須從每個角度鍛鍊這些難以增強的肌肉。”將這些雕塑動作添加到你更強更時尚的日常計劃中。帕斯捷爾納克建議這些動作每週做兩次，3組20次。
Bird Dog
鳥狗式
Start on all fours with hands underneath shoulders (A). Try to maintain a neutral spine. Engage abs and simultaneously lift left arm and right leg up, bringing them in line with torso (B). Lower back to "A," then repeat move on opposite side.
開始趴在地上，雙手位於肩膀下方（A）。儘量保持一箇中性脊柱。動用腹肌，同時擡起左胳膊和右腿，使它們與軀幹在一條線上（B）。放下胳膊和腿，回到“A”姿勢，之後重複換邊。Plank
平板式
Start in a forearm plank with palms facedown and feet hip-width apart (A). Your body should be as straight as possible. Pull belly in and lift hips so body forms an inverted V (B). Slowly lower hips to return to plank.
前胳膊放在平板上，手掌向下，雙腳分開，與臀部距離差不多（A）。你的身體應該儘可能拉直。收縮肚子，擡升臀部，這樣身體會形成一個倒V型（B）。緩緩的放下臀部，重新回到平板上。Russian Twists
俄羅斯轉體運動
Sit with knees bent, palms together and arms extended straight out. Lean back slightly and lift feet off the floor. (A) Return to center and then twist slowly to the right (B). To make it harder, hold a 5- to 10-pound medicine ball.
膝蓋彎曲坐立，雙手放在一起，手臂向外伸直。稍微向後傾斜，雙腳擡升離開地面。（A）重新回到中心處，然後慢慢的轉回到右邊（B）。要使動作難度加大，就拿一個5-10英鎊的醫用球。Side Plank
側平板式
Lie on left side with feet and hips stacked; prop yourself on left forearm (A). Lift hips so they're in line with rest of body and extend right arm straight up; hold for 30 to 60 seconds, keeping hips lifted (B). Lower hips and arms back to "A."
左邊靠平板躺着，雙腳和臀部都疊合在一起；用左前胳膊支撐自己（A）。擡升臀部，這樣臀部就會與身體其它部位保持在一條線上，伸直右胳膊；堅持30-60秒，保持臀部擡升（B）。放下臀部和胳膊回到“A”姿勢。
