- 将阻力带固定在你能使用的最高固定点。双手抓住阻力带两端，跪下。
- 把臀部往后推，同时脊柱弯曲。
- 收紧腹部，然后通过髋部和脊柱伸展回到起始位置。
- Loop band around ankles, lie flat on back.
- Raise both legs upward, keeping them straight.
- Lower slowly without arching lower back.
- Loop band around feet, start in high plank.
- Step one foot forward under torso.
- Alternate steps continuously, keeping hips stable.
- Loop band around feet, start in high plank.
- Drive one knee toward chest against resistance.
- Alternate legs quickly while keeping hips stable.
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