to Love Our Abs, so follow along. I'm going to just grab dumbbells. I have 8 pounds. And

愛我們的腹肌，所以跟著一起。我'要只是抓住啞鈴。我有8磅。我有8磅。

I just want you to tip from side to side, warming up your waistline. And slide the dumbbells

我只是想讓你從一邊到另一邊，暖和一下你的腰線。滑動啞鈴

down. And 4, 3, 2 and 1. Now we're gonna put one dumbbell down for your Love Triangle.

下。4、3、2、1，現在我們要把一個啞鈴放下，作為你的愛的三角。

So you're going to put your left foot out to the side, and your right foot is facing

所以你要把你的左腳伸出來，而你的右腳是面對的

straight forward. And then your right arm goes in the air, and roll your left arm right

直接向前。然後右臂在空中，左臂向右滾動

down your leg, and then come up. Working that waistline right here. So we're toning that

下你的腿，然後來了。工作，腰線在這裡。所以，我們正在調理

whole side. Okay, go down and then come up. It helps to look at the dumbbell and make

整面。好了，下去後再上來。這有助於看啞鈴，並使

sure you're going straight down with it, and then right above you. Good. Okay, three more

確保你'直下與它，然後在你上面。好的，再來三個。好的，再來三個

-- 3, 2 and 1. Other side, switch. Two more. Last one. Good. Now put that dumbbell down.

-- 3、2、1，另一邊，換人。再來兩個最後一個很好 現在把啞鈴放下 Good.現在把啞鈴放下

We are going to go to the end of our mat. I want you to bend over. Come down into a

我們要去我們的墊子的盡頭。我要你彎腰。彎下腰來

plank on your hands. Good. Stay right there. We are going to cinch from side to side. So

手上的木板。很好，呆在那裡。呆在那裡。我們要從一邊到另一邊地收緊。所以...

you go this way and then go this way -- 4, 3, 2, last one. Now I want you to flip to

你走這條路，然後走這條路... 4，3，2，最後一個。現在我要你翻到

your side. Dip down. Come up, plank. Flip to the side. Dip down, up. There you go. Stay

你的身邊。蹲下上來，趴著。翻轉到一邊。蹲下，上。你去那裡。保持

with me. Two more. Last one. Good. Now I want you to go down into Downward Facing Dog, and

和我一起。再來兩個最後一個。很好，現在我要你到 "倒立的狗 "裡去現在我要你到 "朝下的狗 "裡去，然後...

lift one leg up. Come to your elbow, one leg up. Into the middle. Lift up and do the opposite.

抬起一條腿。來到肘部，單腿抬起。到中間。抬起來，做相反的動作。

Great job. And last one. Good. Now stay right here. Take a deep breath. Left leg in the

幹得好還有最後一個。很好，現在呆在這裡。現在呆在這裡。深呼吸左腿在...

air to your elbow. Middle. To the side. And last one. Good. Now I want you to turn over

空氣到你的肘部。中間。到旁邊。最後一個。很好，現在我要你翻身現在我要你轉過來

onto your back. We're gonna work the lower abs again. Hands underneath your bum. Bring

到你的背部。我們要再次練習下腹肌。手放在屁股下面把...

your legs here. Now I want you to draw a heart, and then come up a little bit. Heart and then

你的腿在這裡。現在我要你畫一個心形，然後再往上一點。心形，然後...

come up. Heart, come up. And heart. Good. Now go down. And back up. Okay, four more

上來。心，上來。還有心。很好，現在下去吧現在下去。然後再上來好，再來四次

-- 4, 3. All the way down -- 2 and 1. Good. Now hands behind your head. We're going to

-- 4、3，一直往下走，2、1，很好現在雙手放在腦後We're going to

crunch up to the middle, to the side, and to the side. Good. Now I want you to bring

緊縮到中間，到邊上，再到邊上。很好，現在我要你把現在我要你把

your leg up when you come up to the side, middle, and side. Good. Just lift those shoulder

你的腿抬起來的時候，你到了側面，中間和側面。好的只要抬起那些肩膀

blades off the ground, and you'll feel that all throughout your upper abs. Great job.

葉片離開地面，你'會感覺到，整個你的上腹。偉大的工作。

Last set. To the side, to the middle, and to the side. Good. Reach for the sky. And

最後一組。到邊，到中，到邊。好的。伸手向天。而

roll up. Alright, we want you to pair that with your Cupid's Cardio. And remember, your

捲起。好了，我們希望你能把它和你的丘比特的心電圖配對。記住，你的

printable routine is at the link below. And check-in with us on Facebook, Twitter. And

可打印的常規是在下面的鏈接。並與我們在Facebook，Twitter上籤到。和

leave a comment below with if you did the workout, if you loved it, and especially that

在下面留下評論，如果你做了鍛鍊，如果你喜歡它，特別是那個

you love your body. See you next time.

你愛你的身體。下次見。