Core Exercise: Double Knee to Chest

TRANSKRIP
First, find your ASIS.
Move your fingers approximately two inches in towards the bellybutton and then one inch down.
This is where you will feel your core tighten as you draw in.
Place your arms at your side and bring both knees toward your chest,
making a 90 degree angle at the hips and knees.
Hold for two to three seconds and then return your heels back to the ground.
Remember to breathe between each repetition.
Complete three sets of 10 to 12 repetitions.
If this causes any discomfort in your low back, you can discontinue this exercise.
If this exercise is not challenging enough,
you may place your arms folded across your chest instead of at your sides.
Additionally, you can hold the position with your hips flexed at 90 degrees for five to eight seconds before returning your heels to the ground.
Tighten the core between each of the repetitions.
Take as much time as needed between repetitions to allow yourself to relax your core before tightening again.
If this exercise is too challenging right now,
you may move your arms straight out to your sides.
Tighten your core and bring the knees up to that 90 degree angle again.
Hold for two to three seconds, then return your heels to the ground.
Complete three sets of 10 to 12 repetitions before moving on to your next set of exercises.

TERJEMAHAN
First, find your ASIS.
Pertama, temukan ASIS-mu.

Move your fingers approximately two inches in towards the bellybutton and then one inch down.
Letakkan jarimu kira-kira dua inci menuju pusar dan satu inci ke bawah.

This is where you will feel your core tighten as you draw in.
Titik inilah di mana kamu akan merasakan otot intimu mengencang ketika kamu tarik ke dalam.

Place your arms at your side and bring both knees toward your chest,
Letakan tanganmu di samping dan angkat kedua lututmu menuju ke dada,

making a 90 degree angle at the hips and knees.
membuat sudut 90 derajat di panggul dan lutut.

Hold for two to three seconds and then return your heels back to the ground.
Tahan selama dua hingga tiga detik dan lalu turunkan tumitmu ke lantai.

Remember to breathe between each repetition.
Ingatlah untuk bernapas di antara setiap pengulangan.

Complete three sets of 10 to 12 repetitions.
Selesaikan tiga set 10 hingga 12 pengulangan.

If this causes any discomfort in your low back, you can discontinue this exercise.
Jika ini menyebabkan ketidaknyamanan di punggung bawahmu, kamu bisa berhenti.

If this exercise is not challenging enough,
Jika latihan ini tidak cukup menantang,

you may place your arms folded across your chest instead of at your sides.
kamu bisa meletakkan tanganmu terlipat di atas dadamu alih-alih di sampingmu.

Additionally, you can hold the position with your hips flexed at 90 degrees for five to eight seconds before returning your heels to the ground.
Di samping itu, kamu bisa menahan posisi ini dengan panggulmu membentuk sudut 90 derajat selama lima hingga delapan detik sebelum menurunkan tumit ke lantai.

Tighten the core between each of the repetitions.
Kencangkan otot inti di antara setiap pengulangan.

Take as much time as needed between repetitions to allow yourself to relax your core before tightening again.
Ambil waktu sebanyak yang kamu perlukan di antara pengulangan untuk mengizinkan dirimu mengistirahatkan otot intimu sebelum mengencangkannya lagi.

If this exercise is too challenging right now,
Jika latihan ini terlalu menantang,

you may move your arms straight out to your sides.
kamu bisa memindahkan tanganmu secara lurus ke samping.

Tighten your core and bring the knees up to that 90 degree angle again.
Kencangkan otot intimu dan angkat lutut hingga sudut 90 derajat lagi.

Hold for two to three seconds, then return your heels to the ground.
Tahan selama dua atau tiga detik, lalu turunkan tumit ke lantai.

Complete three sets of 10 to 12 repetitions before moving on to your next set of exercises.
Selesaikan tiga set 10 hingga 12 pengulangan sebelum beralih ke set latihan selanjutnya.