有時候明明肚肉消了、但是腰看起來還是很寬、沒有好看的腰線？快看看韓國教練的三階段運動，只有簡單的三個動作，不只可以練出纖細的螞蟻腰，還可以連帶改善假胯寬！
#腰線、假胯寬運動step1：側邊棒式支撐
首先先側躺於地面，以單手撐地將身體抬起，比起一般棒式、這種側邊棒式對於鍛鍊側邊的腰線很有效果！
![]({"default":{"load":"default","w":"80","h":"67","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHJbbn.img?h=666&w=799&m=6&q=60&o=f&l=f&x=384&y=95"},"size3column":{"load":"default","w":"62","h":"52","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHJbbn.img?h=520&w=624&m=6&q=60&o=f&l=f&x=384&y=95"},"size2column":{"load":"default","w":"62","h":"52","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHJbbn.img?h=520&w=624&m=6&q=60&o=f&l=f&x=384&y=95"}})
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注意頭、腰部、臀部、腳要呈現一直線，接著將單手向上舉起，手一樣不可以彎曲，這個動作維持30秒到1分鐘即可。
![]({"default":{"load":"default","w":"80","h":"71","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHIUkt.img?h=708&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"55","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHIUkt.img?h=553&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"55","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHIUkt.img?h=553&w=624&m=6&q=60&o=f&l=f"}})
© 由 Ever Shinning Publications, Inc 提供
圖片來源：YT@해리맑음
>>初學者建議動作
如果是初學者的話，也可以改用手肘支撐，對初學者來說會比較好上手。
![]({"default":{"load":"default","w":"80","h":"47","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHJ8DV.img?h=467&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"36","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHJ8DV.img?h=364&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"36","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHJ8DV.img?h=364&w=624&m=6&q=60&o=f&l=f"}})
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圖片來源：YT@해리맑음
延伸閱讀：韓網話題「三週減肥挑戰」！特搜減脂菜單+運動方法，每天5個動作、網友實測瘦下8公斤！
延伸閱讀：韓國教練每天6個「瘦下腹動作」！一個月改善骨盆前傾、下腹一圈肉，減脂消小腹有感
#腰線、假胯寬運動step2：棒式屈膝
維持step1的動作，手舉高的狀態直接將膝蓋屈起、踩在另一隻腳的膝蓋處，這個動作一樣維持30秒到1分鐘即可。
![]({"default":{"load":"default","w":"80","h":"49","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHJ0uK.img?h=487&w=799&m=6&q=60&o=f&l=f&x=482&y=420"},"size3column":{"load":"default","w":"62","h":"38","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHJ0uK.img?h=381&w=624&m=6&q=60&o=f&l=f&x=482&y=420"},"size2column":{"load":"default","w":"62","h":"38","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHJ0uK.img?h=381&w=624&m=6&q=60&o=f&l=f&x=482&y=420"}})
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圖片來源：YT@해리맑음
延伸閱讀：韓國網美教練半年狂瘦20公斤！IG公開自創減脂食譜，游泳圈肚肉也能練成腹肌馬甲線
延伸閱讀：韓網14天瘦屁股、瘦腿運動！韓國教練推薦「瘦身套餐」動作，兩週下半身縮水有感
繼續看腰線、假胯寬運動最後動作
#腰線、假胯寬運動step3：棒式抬腿伸展
最後就是將手放下、先抓住另一隻腳的腳趾，再將單腿抬起做伸展，這個動作可以對於大腿、臀部都有伸展效果！這個動作維持30秒即可。
![]({"default":{"load":"default","w":"80","h":"69","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHJ4Gk.img?h=691&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"54","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHJ4Gk.img?h=540&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"54","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHJ4Gk.img?h=540&w=624&m=6&q=60&o=f&l=f"}})
© 由 Ever Shinning Publications, Inc 提供
圖片來源：YT@해리맑음
看一下動圖就是這樣，是很連貫的動作，初學者的話一樣可以以手肘撐地就好、不用勉強也可以達到運動效果！整個動作可以重複做2-3組，堅持兩週就會看到腰圍變小的效果，大家也快試試看吧！
![]({"default":{"load":"default","w":"40","h":"22","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAHJ0uT.img?h=225&w=400&m=6&q=60&o=f&l=f"}})
© 由 Ever Shinning Publications, Inc 提供
圖片來源：YT@해리맑음
