Single-Leg Plank

Get on the  oor and prop4 yourself up with your toes  exed underneath you andyour elbows under your shoulders, shoulder blades back and down. Your body should form a straight line. Brace your abs and lift your right leg up about 10 inches. Balance your body weight on your forearms and the stabilizing leg. Hold for up to 60 seconds. Switch legs and repeat on the other side.

單腿俯臥撐

趴在地上，腳趾向上翹，手肘放在肩膀下面，以腳底和肘撐地，肩胛骨向后、向下伸展。你的身體應該成一條直線。腹部繃緊，右腿向上抬起約10 英寸。利用前臂和不動的那只腿來保持身體平衡。保持這個動作60 秒。換另一只腿重復做這個動作。