For added benefit, tie a weight plate around your waist or grasp a dumbbell between your ankles or knees while performing this exercise.

为了增加效果，练习的时候可以在腰上绑一个杠铃片或者用脚踝夹个哑铃。

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Ensure that from your waist down remain low and you hands are straight while doing this exercise.

做这项练习时，保证腰部以下放低，手臂垂直。

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The waist muscle to exercise.

腰部肌肉要锻炼。

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She needs to reduce her waist size a bit more, which she can do by doing more muscle-strengthening exercise to lower her percentage of body fat.

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