好身材怎么练？一个小妙招教你轻松拥有马甲线！

　　This plank with a twist is simple, but effective — and it doesn’t take long to notice a difference in your stomach muscles, says celebrity personal trainer Nadya Fairweather, founder of u-shape.co.uk

　　据u-shape.co.uk创始人、知名私人教练纳蒂亚·费尔韦瑟表示说，平板支撑练腹肌很简单，但是很有效——而且也不需要花太多时间来对腹肌不同部位进行不同的锻炼。

　　Start with your weight on your forearms and the tops of your legs. Draw in your tummy button, and you should have a straight line from your armpit to your knees (pictured).

　　用前臂和膝盖上方部位支撑起你的身体，背部伸直不要拱起，从腋窝到膝盖要呈一条直线(如封面图)。

　　Keep your hips level while extending your right arm as far as you can, then return to the starting position. Repeat with your left arm, then rest.

　　保持臀部位置不动，同时尽量把右臂往旁边伸出，然后回归原位。左臂重复同样动作，然后休息。

　　Repeat this plank with alternating arm taps ten times in a row.

　　重复这个手臂交互平板支撑动作，每组10次。

　　Training yourself to chew more thoroughly can be one of the simplest ways to get a trimmer tummy.

　　吃东西的时候把食物咀嚼得更细一些可能是让你拥有平坦小腹最简单的方法。

　　Instead of wolfing down food, take time to eat your meals. Nutritionist Eve Kalinik advises chewing each mouthful of food 30 times to aid digestion. It’s also important to sit down at a table and eat your meal with cutlery. Start with a piece of sourdough bread to help improve your chewing habits.

　　不要狼吞虎咽，多花点时间细嚼慢咽。营养学家伊芙建议，每口食物咀嚼30下再吃下去有助于消化。坐在餐桌旁边用刀叉进食也很重要。先用一块酵母面包来帮助你养成咀嚼的习惯吧!

　　As you eat the bread, it should begin to taste sweeter after 30 chews.

　　当你吃酵母面包时，咀嚼30下之后会感觉更甜一些。

　　If you suffer from bloating, you’ll be shocked at how much of a difference this makes to your tummy troubles.

　　如果你以前患有腹胀的毛病，那么你会惊讶于这种细嚼慢咽的习惯会让你的肚子轻松许多。

（编辑：何莹莹）