7個超棒的腹部減肥運動，和小肚子說再見！

Cardio – running, swimming, biking – are all great forms of exercise and are known to be excellent for heart health. These exercises are the best way to melt away the fat fast when trying to lose a high number of pounds.
有氧——跑步，游泳、單車，都是非常好的運動，而且我們都知道它們對於心臟的健康都非常有好處。同時，當你想要大幅度減重的時候，這些運動時最好的燃脂方法。

However, the muffin top, the stubborn areas, are not going to be melted away with low intensity workouts. The best way to burn fat and gain muscle is in lifting Weights and engaging in high-intensity training. High intensity workouts improve the body’s ability to use oxygen and your VO2max, which is the best indicator of the body’s cardiovascular endurance.
然而，小肚腩卻是一個頑固的部位。低強度的運動是不會讓它消失的。最好的方法是通過舉重和其他高強度的鍛鍊來燃燒脂肪，增加肌肉。高強度的鍛鍊能夠提高身體對氧氣的利用率和你的最大攝氧量，這是心血管耐力的最重要的指標。

#1. Stability Ball Oblique Crunch:
平衡球斜向卷腹

3 sets of 15 repetitions.
重複15個一組，做3組
How to: For beginners, place your feet against a wall for a bit more stabilization, then lay sideways on the ball. The ball should be placed under the lower torso. Extend the body over the ball, then rise back up crunching the abs and obliques. Once you get more comfortable with the exercise, move away from the wall.
方法：如果是初學者，把你的腳抵着牆用來平衡，然後側臥，一邊躺在平衡球上，球要位於軀幹偏下的部位。在球上伸展身體，並用卷腹來鍛鍊腹肌和腹斜肌。一旦你覺得自己可以掌控，可以試着遠離牆來進行鍛鍊。
Impact: The side crunch, along with the stabilization, works the external core muscles of the abdomen called the oblique. The fat of the muffin top mostly covers the oblique muscle so by focusing on the side muscle groups, you’re targeting the areas not affected with just plain crunches.
作用：保持平衡性斜壓，能夠作用於腹部外的核心肌肉，學名叫“腹斜肌”。小肚腩的大部分脂肪會包裹這一部分，普通的腹肌鍛鍊不會鍛鍊到這一塊目標區域，而斜向卷腹就可以。

#2. Rotational Twist, a.k.a Russian Twist with weight
“螺旋轉體”亦稱“俄羅斯轉體”

3 sets of 30-50 repetitions each side.
重複30-50個一邊一組，做3組
How to: Sit in a seated position, lean your torso slightly back and keep your legs either on the floor for an easier workout, or lifted for a harder exercise. With some type of weighted object in your hands begin to rotate side to side.
方法：以一個穩定的方式坐下，背部微微後傾，雙腳可以放在地上（低難度），也可以擡起雙腳（難度更大）。手裏拿一個重物，左右交替做轉體運動，將重物左右交替放在地上。
Impact: This exercise again targets the obliques in a different direction than crunches.
作用：這個動作也是用來鍛鍊腹斜肌的，不過它和卷腹鍛鍊的方向不一樣。

#3. Standing Oblique Crunch
直立斜向卷腹

3 sets of 30-50 repetitions each side.
重複30-50個一邊一組，做3組
How to: Stand up straight with both feet hip distance apart. Standing on one foot, lift the other knee up while crunching your side toward your knee. Perform all repetitions on one side before switching to the other side.
方法：站直，liang。單腿站立，身體想站立的一側膝蓋傾斜時，同時擡起另一隻膝蓋，做完一邊重複次數以後再做另一邊。
Impact: This exercise is a simple way to work the obliques in an isolated way. It also targets the lower obliques, right along the waistline.
作用：這個動作能夠將腹斜肌分離出來訓練，而且它還會訓練到腰線處的腹斜肌下部。

#4. Plank Cross Crunch and Spidermans
平板交叉擡腿和蜘蛛俠擡腿

3 sets of 15 repetitions each side.
重複30-50個一邊一組，做3組
How to: In a plank position bring your right knee to the left elbow and back. Continue for all repetitions before switching legs. For Spidermans, starting in a plank position as well, bring your right knee to your right elbow, resembling the spider crawling up a wall.
方法：做好平板動作，然後將右邊膝蓋擡到左邊手肘處。等一處所有重複動作做完時，再換另一側。蜘蛛俠動作，同樣先做好平板動作，然後將你的右側膝蓋擡到右手肘處，就像是蜘蛛在牆上爬那樣。
Impact: These two exercises originally work the abs in a plank stance, but with the crossover of your leg, it forces your obliques to work in the side crunch position. With spidermans, it is another way to engage the obliques in the crunch position, but effort is being used while in the plank position.
作用：這兩組動作都作用於在平板動作中的腹部鍛鍊。通過腿部的交叉，間接地作用於腹部位置。蜘蛛俠的動作，是另外一種間接作用於腹部的動作。但是兩種動作要基於先做好平板的基礎動作上。

#5. Cable Crossover
拉鎖器械交叉運動

3 sets of 15 to 30 repetitions each side.
重複30-50個一邊一組，做3組
How to: Stand a few steps away from the cable machine with your body lined up to the machine. With the cable at breast-level, place both hands on the handle with arms straight. With your abs flexed and tense, move your arms from across your chest to straight in front of you, while keeping your arms straight. Weight should be at an effort to do up to 30 reps at a moderate pace. Then switch sides.
方法：站在位於拉鎖機械幾步遠的地方，和拉線的位置保持一致，拉線的位置在胸口，兩隻手伸直握住把手，讓腹部受力緊縮，移動你的手臂從胸前到垂直向前，期間不能彎曲，拉力重量可以增加。一邊做滿30次以後再換另一邊。
Impact: Abs are forced to contract with each side rep. With the weight, the obliques are being used both ways, when bringing the weight forward and releasing it slowly back.
作用：每一邊動作重複時腹部都會收縮。當拉力重量增加時且動作放慢，兩邊的腹部都可以得到鍛鍊。

#6. High-Pulley Cable Crunch
向下拉鎖器械卷腹

3 sets of 15-30 repetitions.
重複30-50個一邊一組，做3組
How to: With the cable pulley at the top, and at a moderate to high weight, attach the rope attachment. Holding onto the rope, lower down to your knees several spaces away from the machine. Place the rope slightly behind your head and crunch down toward the ground, rise slowly back up.
方法：將器械拉繩至於頂部，根據砝碼重量，拉力重量衝中等到高，抓住拉力繩，將繩拉至膝蓋位於器械稍遠處，將拉力繩輕輕置於頭後方，用腹部力量拉至地面，在輕輕擡起。
Impact: This variation of crunch uses the abs when crunching down and the slow, controlled release back up to the kneeling position. Allows a full range of motion and a greater strain on the lower obliques.
作用：當拉力繩緩慢拉下的，然後慢慢恢復到膝蓋位置的時候可以鍛鍊不同的腹部肌肉。這一系列完整的動作可以很好的鍛鍊下腹肌。

#7. Leg Lifts/Flutter Kicks
擡腿運動/踢腿

3 sets of 15 repetitions.
重複15個一組，做3組
How to: Lying on your back, lift your legs up off the floor toward the ceiling. Then lower the legs coming down, keeping your legs inches from the floor. For a harder exercise keep your arms above your head. For flutter kicks, hover your feet off the floor and do a scissor or freestyle kick.
方法：仰面躺好，擡腿從地面向上。然後慢慢放下，在距離地面幾英寸的地方保持一會兒。加強難度的鍛鍊是，在做上述動作的時候，還要把你的手臂舉過頭。踢腿運動是，將你的腿擡高，然後做剪刀腿，或者是自由踢腿。
Impact: These exercises engage your lower abs and obliques while your legs are lifted off the ground. The flutter kick motion alternates the sides of the abdomen muscles.
作用：這組動作能夠鍛鍊你的下腹肌和側腹肌，在你的腿離開地面的時候。踢腿運動能夠輪流鍛鍊你的兩側腹肌。