6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet

? make sure to keep your LOWER BACK flat on the mat. Only lower your legs as far as possible, so your lower back is not lifting off the mat.

確保下背部緊貼于瑜伽墊。只需將大腿盡可能往下壓，而無需將下背部抬離瑜伽墊。
? you can lay your head on the mat, if that's more comfortable. I can feel my abs working more, if I lift my head though.?

做的過程中，頭可以不抬起，如果你覺得這樣子比較舒服的話。但是我訓(xùn)練時(shí)將頭抬起，腹肌會(huì)有更明顯的感覺。(我的感受和帕老師一樣哈哈哈哈)
? THINK ABOUT YOUR ABS the entire time :D it's about the mind muscle connection! Lift and lower your legs with the strength of your abs, not your thighs.
在訓(xùn)練過程中要一直想著腹部！這是意念-肌肉連接！用腹部力量去抬起或下壓腿，而不是大腿力量。

? for the "Crunch Holds" - it's not a break. Don't relax! Squeeze your abs for 30s straight.

至于腹肌保持，這不是休息！不要放松，要持續(xù)擠壓你的腹部30秒！