棒式Plank算是非常有效的全身性運動，同時特別訓練到核心（腹部）與臀部的運動！ 影片的8組棒式Plank基礎變化式可以隨時隨地開始練習，每組動作做至少30秒，動作之間可以選擇不休息、或是休息最多1...

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Bored of your regular Plank? Try these variations. Difficulty from Easy, Normal, and Hard. Enjoy! ...

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This is the Ultimate Plank challenge for a Flat Tummy and Strong Core. Challenge yourself to a 5-min...