仰卧屈腿侧转体仰卧屈膝夹球转髋（腹内外斜肌）One side :15-20 times核 心 力 量 训 练- 垫 上 /瑞 士 球Core training - Stabiliz ation核心力量训练Core training - Stabiliz ation俯卧静力肘撑:1-2-3级难度One side :30-55 sec 跪撑式上下肢交叉伸展（单侧10-15次）俯卧静力肘撑,单腿抬起One side :30-55 sec仰卧屈膝静力顶髋 40-50 secs核心力量训练Core training - Stabiliz ation仰卧屈膝静力收腹 40-50 secs仰卧屈膝静力收腹30 times核心力量训练Core training - Stabiliz ation仰卧异侧上下肢静力对抗 One side :35-50 secs仰卧脚垫球顶髋: 各25次核心力量训练Core training - Stabiliz ation俯卧跪姿异侧上下肢伸屈展One side :15-20 times俯卧跪姿单侧腿屈膝饶环 One leg :10-20 times核心力量训练侧卧单臂静力肘撑One side :35-50 secsCore training - Stabiliz ation侧卧抬腿-上腿垫球One side :35-50 secs核心力量训练Core training - Stabiliz ation仰卧屈膝夹球收腹15-20 times核心力量训练仰卧球上屈膝收腹15-20 timesCore training - Stabiliz ation仰卧躺在球上平举移肩15-20 times核心力量训练仰卧躺在球上举手移肩15-20 timesCore training - Stabiliz ation功能训练（肩部）俯卧于球上肩部T字上举20-30 times
