Here is some easy exercise that you could do for the waistline,

我要來介紹一些針對腰部的簡單運動

sitting right there at your office.

讓你坐在辦公室也可以做運動

They are easy and everybody can do them.

這些運動都非常簡單而且每個人都可以做

Let's begin.

讓我們開始吧！

Pull your knee in and take it down.

將你的膝蓋往內縮後再放下

In and take it down.

往內縮，再放下

You're pulling through the abdominals sucking in the gut.

你用腹肌的力量往內縮，縮小腹

Pulling the navel to the spine and using your abdominals to pull it up.

把肚臍往脊椎縮並用腹部肌肉的力量往上提

This is a great ab exercise that actually gets the lower tummy too.

這是一個很棒的腹部運動，而且也可以鍛鍊小腹

So nice and tall pull it,

把腿往上抬，抬好抬高

feel your tummy contracting engage the abs

感受到你的腹部肌肉緊縮

Okay, let's take it to the next level.

好的，現在我們要進到下一階段

Give this one a try.

試試看這個動作

Pull it in and out and in and out.

把腳往裡縮在往外伸，往裡縮再往外伸

This one is a little more advanced but give it a try

這個動作比較有點難度，但是你一定要嘗試看看

because it really works the whole tummy,

因為它可以運動到你整個腹部

the front of your abs,

你前面的腹肌

the rectus abdominis muscle

也就是你的腹直肌

Pull it in and out two more.

再做兩次，往裡縮再往外伸

Last one and now let's work the sides of the waistline,

最後一次，然後現在來運動你的腰部側邊

the oblique

也就是斜肌

Pull in to the side.

往側邊內縮

Pull in

往內縮

Cinch in that waistline.

讓腰部緊實

Pull in.

往內縮

So there's easy things that you could do to target on that tummy.

你可以做這些針對腹部的簡單運動

We all need to work on that waistline, right?

我們都需要鍛鍊我們的腰部，對吧？

That's the area we all have problems because we're sitting too much

腰部是我們都會面對的問題，因為我們都坐太久了

and not get in enough aerobic exercise.

而且沒有做足夠的有氧運動

So these are easy simple things that you could do to just help that waistline.

所以你可以用這些簡單的運動來鍛鍊腰部

Turn to the other side and pull in and out.

轉向另一邊，往內縮再往外伸

That's it.

就是這樣

Really pull!

確實的往內縮

Feel it!

去感覺它！

You should cinch in the waistline.

你應該讓腰部緊實

Pull it in and out.

往內縮再往外伸

If you just do a few of these, they really help you.

假如你有做一些這種運動，它們對你的確有幫助

Last one...okay and release.

最後一次....好的，然後放鬆

Now let's rotate the waistline.

現在轉動你的腰部

That's another area of the body you should work on through the rotation.

這是身體另一個需要透過旋轉來鍛鍊的部位

Simple ways to keep the circulation going through the spine.

用簡單的方法來維持脊椎血液循環流通

Since your spine is your lifeline, you got to keep it healthy,

因為你的脊椎是你的生命線，你必須要將它保持在健康狀態

keep it strong.

保持在強壯的狀態

Circulation is the key. And now let's reach to the floor and up,

血液循環是達到的關鍵。現在將手碰到地板再舉起

reach to the floor and up

碰到地板再舉起

great for those love handles that we hate.

這對消除我們討厭的腹部贅肉有幫助

Great! Just work that waist

太棒了！鍛鍊那腰部的贅肉

Twist and lift.

旋轉腰部手碰地再舉起

Keep your feet flat on the floor and try not to do this

將你的腳平貼在地上，但切記不要

if you're having your wheels on your chair.

在坐有輪子的椅子時做這個動作

It's a little harder,

這個動作有點難

so make sure you're stable and you're safe

所以你要確保你位置是穩固的，你的狀態是安全的

That's the key.

這是關鍵

Two more.

再兩次

Last one and release.

最後一次然後放鬆

Now for those of you that really want to challenge yourself.

現在針對那些很想挑戰自我的你們

Give this one a try.

你可以試試這個動作

Hold your knees up

將你的膝蓋抬起

Hold it up, hold it up.

把它抬起來，把它抬起來

You could do it, you could do it.

你可以的，你可以的

Come on, come on, come on.

加油，加油，加油

My good old friend Jack Lalanne used to do this,

我的老朋友 Jack Lalanne 以前常做這個動作

and he is strong.

而且他很強壯

Okay and release.

好的然後放鬆

Take a nice deep breath and exhale.

深呼吸一下，然後吐氣

Enjoy your day by toning and slimming right there at your office.

好好享受一下在辦公室就能瘦身的美好時光