Perut
Fleksi batang tubuh, bracing, dan hanging leg raise.
Latihan untuk melatih Perut
- 3-4 Sit-UpUtama · Berat badan
- 90 Degree Heels TouchUtama · Berat badan
- Ab Mat Sit-UpUtama · Berat badan
- Ab TuckUtama · Berat badan
- Ab Wheel All the Way OutUtama · Berat badan
- Ab Wheel Halfway OutUtama · Berat badan
- Ab Wheel Left OutUtama · Berat badan
- Ab Wheel PlankUtama · Berat badan
- Ab Wheel PulsesUtama · Berat badan
- Ab Wheel Right OutUtama · Berat badan
- Ab Wheel Take It or Leave ItUtama · Berat badan
- Abdominal CrunchesUtama · Berat badan
- Mesin crunch perutUtama · Mesin
- Abdominal Crunches with HoldUtama · Berat badan
- Abs SnailsUtama · Berat badan
- Alternate Arm Leg PlankUtama · Berat badan
- Alternate Arm Leg Plank HoldUtama · Berat badan
- Alternate Arm Leg Plank Rest PauseUtama · Berat badan
- Alternate Leg PullUtama · Berat badan
- Alternate Leg RaiseUtama · Berat badan
- Alternate Leg Raise from Reverse Plank PositionUtama · Berat badan
- Alternate Leg Raise with HeadUtama · Berat badan
- Alternate Leg Raise with Head UpUtama · Berat badan
- Alternate Lying Floor Leg RaiseUtama · Berat badan
- Alternate Single Leg Raise PlankUtama · Berat badan
- Alternate Single Leg Raises PlankUtama · Berat badan
- Alternate Toe Tap Leg LiftUtama · Berat badan
- Alternating Leg LiftsUtama · Berat badan
- Alternating Oblique Sit-UpUtama · Berat badan
- Alternating Plank LungeUtama · Berat badan
- Alternating Toe TapUtama · Berat badan
- Arm Rotation Knee LiftUtama · Berat badan
- Assisted Sit-UpUtama · Berat badan
- Back LeverUtama · Berat badan
- Ball Sit-UpUtama · Berat badan
- Ball SlamsUtama · Berat badan
- Band Decline Sit-UpUtama · Resistance band
- Band Kneeling CrunchUtama · Resistance band
- Barbell RolloutUtama · Barbel
- Barbell Sit-UpUtama · Barbel
- Bench Decline Ab Sit-UpUtama · Berat badan
- Bench Knee TucksUtama · Berat badan
- Body ThrowUtama · Berat badan
- Bodyweight Front SlamUtama · Berat badan
- Bottoms-Up Half RepUtama · Berat badan
- Brazilian CrunchesUtama · Berat badan
- Bridge with Alternating Leg RaiseUtama · Berat badan
- Standing crunch kabelUtama · Kabel
- Captains Chair Leg RaiseUtama · Mesin
- Captains Chair Straight Leg RaiseUtama · Mesin
- Chest Lift with RotationUtama · Berat badan
- Control BalanceUtama · Berat badan
- Criss Cross Leg RaisesUtama · Berat badan
- Crunch (Arms Straight)Utama · Berat badan
- Crunch (Hands Overhead)Utama · Berat badan
- Crunch (Legs on Stability Ball)Utama · Berat badan
- Crunch (on BOSU Ball)Utama · Berat badan
- Crunch (on Stability Ball)Utama · Berat badan
- Crunch (Straight Leg Up)Utama · Berat badan
- Crunch FloorUtama · Berat badan
- Crunch Frog on FloorUtama · Berat badan
- Crunch Leg RaiseUtama · Berat badan
- Crunch with Medicine BallUtama · Berat badan
- Dead BugUtama · Berat badan
- Dead Bug Extended ArmsUtama · Berat badan
- Decline Bench Full Sit-UpUtama · Berat badan
- Decline Bent Leg Reverse CrunchUtama · Berat badan
- Decline Levitating Sit-Up BodyweightUtama · Berat badan
- Decline Shoulder TapUtama · Berat badan
- Decline Sit-UpUtama · Berat badan
- Decline Sit-Up DumbbellsUtama · Dumbel
- DragonflyUtama · Berat badan
- Dumbbell Ab CrunchUtama · Dumbel
- Dumbbell Close Grip Shoulder Press Sit-UpUtama · Dumbel
- Dumbbell Crunch Hold with Legs OffUtama · Dumbel
- Dumbbell Decline Overhead Sit-UpUtama · Dumbel
- Dumbbell Decline Sit-UpUtama · Dumbel
- Dumbbell Elbow Side PlankUtama · Dumbel
- Dumbbell Hand Side PlankUtama · Dumbel
- Dumbbell Overhead Sit-UpUtama · Dumbel
- Dumbbell Plank PullthroughUtama · Dumbel
- Dumbbell Side Plank Up DownUtama · Dumbel
- Dumbbell Side Plank with Rear FlyUtama · Dumbel
- Dumbbell Single Arm Starfish CrunchUtama · Dumbel
- Dumbbell Starfish Crunch AlternatingUtama · Dumbel
- Dumbbell Step-Up with Knee RaiseUtama · Dumbel
- Dumbbell Straight Arm CrunchUtama · Dumbel
- Dumbbell Straight Arm Twisting Sit-UpUtama · Dumbel
- Dumbbell Suitcase CrunchUtama · Dumbel
- Dumbbell V-UpUtama · Dumbel
- Dumbbells Plank to Alternating RowUtama · Dumbel
- Elbow Push Plank UpUtama · Berat badan
- Elbow-Up and Down Dynamic PlankUtama · Berat badan
- Exercise Ball Body SawUtama · Berat badan
- Exercise Ball Sit-UpUtama · Berat badan
- Flat Knee RaiseUtama · Berat badan
- Flutter KicksUtama · Berat badan
- Front Lever RaiseUtama · Berat badan
- Front Lever Raise to HoldUtama · Berat badan
- Hand Stand HoldUtama · Berat badan
- Hanging Knee RaisesUtama · Berat badan
- Hanging Leg RaisesUtama · Berat badan
- HeadstandUtama · Berat badan
- Kneeling crunch kabel atasUtama · Kabel
- High Resistance Band Kneeling CrunchUtama · Resistance band
- Hold the World Med BallUtama · Berat badan
- Hollow HoldUtama · Berat badan
- JackknivesUtama · Berat badan
- Kettlebell Sit-Up PressUtama · Kettlebell
- Leg Lift CirclesUtama · Berat badan
- Leg Raises (Straight Legs)Utama · Berat badan
- Long Arm CrunchesUtama · Berat badan
- Lying Abs Resistance BandUtama · Resistance band
- Lying Leg RaiseUtama · Berat badan
- Middle CrunchesUtama · Berat badan
- Over Head Weight Sit-UpUtama · Berat badan
- Over Weight Ab CrunchUtama · Berat badan
- Plank Cross Knee DriveUtama · Berat badan
- Plank JackUtama · Berat badan
- Plank Knee TucksUtama · Berat badan
- Plank LungesUtama · Berat badan
- Plank on ElbowsUtama · Berat badan
- Plank Reach ThroughUtama · Berat badan
- Plank Reverse Fly with BottleUtama · Berat badan
- Plank Shoulder TapsUtama · Berat badan
- Raised Leg CrunchUtama · Berat badan
- Resistance Band Lying Bent Knee RaiseUtama · Resistance band
- Resistance Band Lying Leg RaiseUtama · Resistance band
- Resistance Band Side Plank Glute RaiseUtama · Resistance band
- Resistance Band Upper Body Dead BugUtama · Resistance band
- Reverse Ab Wheel RolloutUtama · Berat badan
- Reverse CrunchUtama · Berat badan
- Reverse Crunch with Kick OutUtama · Berat badan
- Scissors KickUtama · Berat badan
- Seated Floor CrunchesUtama · Berat badan
- Seated Flutter KicksUtama · Berat badan
- Seated V UpUtama · Berat badan
- Side PlankUtama · Berat badan
- Side Plank Oblique CrunchUtama · Berat badan
- Sit-UpUtama · Berat badan
- Spider PlankUtama · Berat badan
- Standing Ab Wheel RolloutUtama · Berat badan
- Standing Side Leg RaisesUtama · Berat badan
- Star CrunchesUtama · Berat badan
- Suspension Trainer with Grips Abdominal FalloutUtama · Berat badan
- Suspension Trainer with Grips Hanging Knees to ElbowsUtama · Berat badan
- Suspension Trainer with Grips Hanging Leg Hip RaiseUtama · Berat badan
- Suspension Trainer with Grips Hanging Straight Leg Hip RaiseUtama · Berat badan
- Suspension Trainer with Grips Knee Tuck RowUtama · Berat badan
- Suspension Trainer with Grips Reverse Ab RolloutUtama · Berat badan
- Suspension Trainer with Grips Supine CrunchUtama · Berat badan
- V CrunchesUtama · Berat badan
- V UpUtama · Berat badan
- WalkoutUtama · Berat badan
- Wheels to HeavenUtama · Berat badan
- Wheels to ToesUtama · Berat badan
- 180 Jump TurnsPendukung · Berat badan
- 4 Corners Side StepPendukung · Berat badan
- 45 Degree Bicycle Twist Knee to ElbowPendukung · Berat badan
- 45 Degree Bicycle TwistingPendukung · Berat badan
- 45 Degree Bicycle Twisting CrunchPendukung · Berat badan
- 45 Degree Side BendPendukung · Berat badan
- 45 Degrees Step OutPendukung · Berat badan
- 90 Degree Heel TouchPendukung · Berat badan
- Air BikePendukung · Berat badan
- Air Bike (Version 2)Pendukung · Berat badan
- Air Bike CrunchPendukung · Berat badan
- Air Twisting CrunchPendukung · Berat badan
- Alternate Front Kick in PlacePendukung · Berat badan
- Alternate Heel Touch Side Kick SquatPendukung · Berat badan
- Alternate Heel TouchesPendukung · Berat badan
- Alternate Oblique CrunchPendukung · Berat badan
- Archer Pull-UpPendukung · Berat badan
- Archer Push-UpPendukung · Berat badan
- Arm CrossoverPendukung · Berat badan
- Arm Crossover Chest OutPendukung · Berat badan
- Arm Double CrossoverPendukung · Berat badan
- Arm Tuck Side BendPendukung · Berat badan
- Assisted Chin-Up Normal Width Reverse GripPendukung · Berat badan
- Assisted Chin-Up on a BenchPendukung · Berat badan
- Assisted Chin-Up Reverse Close GripPendukung · Berat badan
- Assisted Chin-Up Reverse Wide GripPendukung · Berat badan
- Assisted Close Grip Underhand Chin-UpPendukung · Berat badan
- Assisted Parallel Close Grip Pull-UpPendukung · Berat badan
- Assisted Pull-UpPendukung · Berat badan
- Assisted Pull-Up Close GripPendukung · Berat badan
- Assisted Pull-Up Normal GripPendukung · Berat badan
- Assisted Pull-Up Wide GripPendukung · Berat badan
- Assisted Weighted Push-UpPendukung · Berat badan
- Balloon DrillPendukung · Berat badan
- Band Assisted Chin-Up (from Knee)Pendukung · Resistance band
- Band Bicycle CrunchPendukung · Resistance band
- Pallof press dengan bandPendukung · Resistance band
- Band Pull-UpPendukung · Resistance band
- Band Push-UpPendukung · Resistance band
- Band Side BendPendukung · Resistance band
- Landmine side bend barbelPendukung · Barbel
- Barbell Seated TwistPendukung · Barbel
- Barbell Seated Twist on Exercise BallPendukung · Barbel
- Barbell Side BendsPendukung · Barbel
- Barbell Standing TwistPendukung · Barbel
- Basketball Shot JumpPendukung · Berat badan
- Bear CrawlsPendukung · Berat badan
- Bench Pull-UpPendukung · Berat badan
- Bent Knee Lying TwistPendukung · Berat badan
- Bent Knee Lying Twist (on Stability Ball)Pendukung · Berat badan
- Bent Over TwistPendukung · Berat badan
- Bicycle Twisting CrunchPendukung · Berat badan
- BicyclesPendukung · Berat badan
- Bicycles CrunchesPendukung · Berat badan
- Bodyweight Knee ThrustPendukung · Berat badan
- Bodyweight Knee to Hand TapPendukung · Berat badan
- Bodyweight Muscle-UpPendukung · Berat badan
- Bodyweight WindmillPendukung · Berat badan
- Bodyweight Windmill CutPendukung · Berat badan
- Bouncing Circle DrawPendukung · Berat badan
- Cable Core Pallof PressPendukung · Kabel
- Cable twistPendukung · Kabel
- Cable Twist (Up-Down)Pendukung · Kabel
- Chest Tap Push-UpPendukung · Berat badan
- Chin-UpPendukung · Berat badan
- Chin-Up (Isometric and Negative)Pendukung · Berat badan
- Chin-Up (Narrow Parallel Grip)Pendukung · Berat badan
- Chin-Up Reverse Close GripPendukung · Berat badan
- Chin-Up Reverse Normal GripPendukung · Berat badan
- Chin-Up Reverse Wide GripPendukung · Berat badan
- Circle Elbow ArmPendukung · Berat badan
- Clap JackPendukung · Berat badan
- Clap Push-UpPendukung · Berat badan
- Clock Push-UpPendukung · Berat badan
- Close Grip Push-UpPendukung · Berat badan
- Close-Reverse Grip Chin-UpPendukung · Berat badan
- Cobra Full Push-UpPendukung · Berat badan
- Cobra Push-UpPendukung · Berat badan
- Commando Pull-UpPendukung · Berat badan
- Corner TouchPendukung · Berat badan
- Crab Twist Toe TouchPendukung · Berat badan
- Criss Cross Arms LiftPendukung · Berat badan
- Criss Cross Elbow to KneePendukung · Berat badan
- Criss Cross JackPendukung · Berat badan
- Criss Cross JumpPendukung · Berat badan
- Decline Bench Oblique Crunches BodyweightPendukung · Berat badan
- Decline Bench Oblique Crunches DumbbellsPendukung · Dumbel
- Decline Kneeling Push-UpPendukung · Berat badan
- Decline Kneeling Push-Up on BoxPendukung · Berat badan
- Decline Push-UpPendukung · Berat badan
- Decline Push-Up Against WallPendukung · Berat badan
- Deep Push-UpPendukung · Berat badan
- Diagonal Chop CablePendukung · Kabel
- Diagonal Chop LeftPendukung · Berat badan
- Diagonal Chop RightPendukung · Berat badan
- Diagonal OpensPendukung · Berat badan
- Double Knee DrivePendukung · Berat badan
- Dumbbell Curl Press ExtendPendukung · Dumbel
- Dumbbell Diagonal ChopPendukung · Dumbel
- Dumbbell Half Kneeling Wood ChopperPendukung · Dumbel
- Dumbbell Kneeling Wood ChopperPendukung · Dumbel
- Low windmill dumbelPendukung · Dumbel
- Dumbbell Overhead Side BendPendukung · Dumbel
- Dumbbell Russian Twist with Legs Floor OffPendukung · Dumbel
- Side bend dumbelPendukung · Dumbel
- Dumbbell Side Lying One Hand RaisePendukung · Dumbel
- Dumbbell Single Arm Overhead CarryPendukung · Dumbel
- Dumbbell Straight Leg Russian TwistPendukung · Dumbel
- Elbow Lift Reverse Push-UpPendukung · Berat badan
- Elbow-ExtensionPendukung · Berat badan
- Elevated Push-UpPendukung · Berat badan
- Explosive Push-UpPendukung · Berat badan
- Full Planche Push-UpPendukung · Berat badan
- Hanging Oblique CrunchesPendukung · Berat badan
- Heel TouchesPendukung · Berat badan
- Incline Push-Up (on Box)Pendukung · Berat badan
- Modified Hindu Push-UpPendukung · Berat badan
- Normal Push-UpPendukung · Berat badan
- Oblique CrunchPendukung · Berat badan
- Pull-Up Normal GripPendukung · Berat badan
- Pull-Up Wide GripPendukung · Berat badan
- Pull-Up Wide Grip Front ViewPendukung · Berat badan
- Push-Up and RotationPendukung · Berat badan
- Push-Up BodyweightPendukung · Berat badan
- Rebounder in & Out from GroundPendukung · Mesin
- Rebounder in & Out JacksPendukung · Mesin
- Rebounder Knee JumpsPendukung · Mesin
- Rebounder Knee PushesPendukung · Mesin
- Rebounder Light JumpsPendukung · Mesin
- Resistance Band Assisted Push-UpPendukung · Resistance band
- Russian TwistPendukung · Berat badan
- Russian Twist Weighted BallPendukung · Berat badan
- Side Lying Leg Lift LeftPendukung · Berat badan
- Side Lying Leg Lift RightPendukung · Berat badan
- Side Push-UpPendukung · Berat badan
- Side to Side Push-UpPendukung · Berat badan
- Standing Cable Oblique TwistPendukung · Kabel
- Standing Oblique CrunchPendukung · Berat badan
- Standing Toe TouchPendukung · Berat badan
- Star JumpPendukung · Berat badan
- Supine Push-UpPendukung · Berat badan
- Suspension Trainer with Grips Chin-UpPendukung · Berat badan
- Suspension Trainer with Grips Decline Push-UpPendukung · Berat badan
- Suspension Trainer with Grips Inverted Row Arm TwistPendukung · Berat badan
- Suspension Trainer with Grips PikePendukung · Berat badan
- Suspension Trainer with Grips Pull-UpPendukung · Berat badan
- Suspension Trainer with Grips Push-Up to Side PlankPendukung · Berat badan
- Suspension Trainer with Grips Reverse Push-UpPendukung · Berat badan
- Tennis Forehand Ground StrokePendukung · Berat badan
- Wide Push-Up BodyweightPendukung · Berat badan
- Windshield WipersPendukung · Berat badan
- 3 Leg Chaturanga PoseUtama · Berat badan
- Abdominal StretchUtama · Berat badan
- Abdominal Stretch (Version 2)Utama · Berat badan
- Alternating Leg Downward DogUtama · Berat badan
- Archer Step BackUtama · Berat badan
- Archer StepbackUtama · Berat badan
- Backward Abdominal StretchUtama · Berat badan
- Bench Reverse Plank HoldUtama · Berat badan
- Bird DogUtama · Berat badan
- Bird Dog (Version 2)Utama · Berat badan
- Boat StretchUtama · Berat badan
- Body Saw PlankUtama · Berat badan
- Chair PoseUtama · Berat badan
- Cobra Side Ab StretchUtama · Berat badan
- Cobra StretchUtama · Berat badan
- Cobra Yoga Pose HoldUtama · Berat badan
- Crab PoseUtama · Berat badan
- Crow PoseUtama · Berat badan
- Downward Dog SprintUtama · Berat badan
- Downward Dog Toe to HeelUtama · Berat badan
- Downward Dog with Fingers Facing FeetUtama · Berat badan
- Extended Side AngleUtama · Berat badan
- Extended Side Angle PoseUtama · Berat badan
- Extended Side Angle Pose with BlockUtama · Berat badan
- Gate Pose Variation Arm Extended on SideUtama · Berat badan
- Half Monkey PoseUtama · Berat badan
- High PlankUtama · Berat badan
- Lying (Prone) Abdomen StretchUtama · Berat badan
- Lying (Prone) Abdominal StretchUtama · Berat badan
- Side Plank with Hip LiftUtama · Berat badan
- Alternating Lunge with RotationPendukung · Berat badan
- Bridge Hip AbductionPendukung · Berat badan
- Bridge Pose Setu BandhasanaPendukung · Resistance band
- Cat PosePendukung · Berat badan
- Cat StretchPendukung · Berat badan
- Child PosePendukung · Berat badan
- Child Pose Arms Extended Left RightPendukung · Berat badan
- Child Pose Arms on SidePendukung · Berat badan
- Child Pose Elbows on BlockPendukung · Berat badan
- Child Pose UpPendukung · Berat badan
- Crescent Moon PosePendukung · Berat badan
- Crossover Kneeling Hip Flexor StretchPendukung · Berat badan
- Easy Seated Twist PosePendukung · Berat badan
- Exercise Ball Hip Flexor StretchPendukung · Berat badan
- Exercise Ball Lower Back Dynamic StretchPendukung · Berat badan
- Exercise Ball Lower Back Prone StretchPendukung · Berat badan
- Gate Pose Rounding Spine Looking UpPendukung · Berat badan
- Kneeling Hip Flexor StretchPendukung · Berat badan
- Legs Hand Reach Spine StretchPendukung · Berat badan
- Lying Bench Internal Rotation StretchPendukung · Berat badan
- Lying Crossover StretchPendukung · Berat badan
- Lying Hip Flexor StretchPendukung · Berat badan
- Runner StretchPendukung · Berat badan
- Seated Side StretchPendukung · Berat badan
- Side Lying Floor StretchPendukung · Berat badan
- Side Lying Parsva Savasana VariationPendukung · Berat badan
- Standing Lateral StretchPendukung · Berat badan
- Standing Side Slope StretchPendukung · Berat badan
- Bridge - Mountain Climber (Cross Body)Utama · Berat badan
- Double Punch Front Leg LiftUtama · Berat badan
- Mountain ClimbersUtama · Berat badan
- Air Punches MarchPendukung · Berat badan
- Alternate PunchingPendukung · Berat badan
- Battle Rope Alternating Arm WavesPendukung · Berat badan
- Battle Rope Double Arm SlamsPendukung · Berat badan
- Boxing JabPendukung · Berat badan
- Boxing Left HookPendukung · Berat badan
- Boxing Left UppercutPendukung · Berat badan
- Boxing Right CrossPendukung · Berat badan
- Boxing Right HookPendukung · Berat badan
- Boxing Right UppercutPendukung · Berat badan
- BurpeePendukung · Berat badan
- Butt KicksPendukung · Berat badan
- Butt Kicks SlowPendukung · Berat badan
- Diagonal PunchPendukung · Berat badan
- Dumbbell BurpeePendukung · Dumbel
- Fast FeetPendukung · Berat badan
- Half BurpeesPendukung · Berat badan
- High Knee TwistPendukung · Berat badan
- High KneesPendukung · Berat badan
- Jumping JackPendukung · Berat badan
- Rebounder High Knee RunsPendukung · Mesin
- Shadow BoxingPendukung · Berat badan
- Side to Side PunchPendukung · Berat badan
- Ski Ergometer Cross Country Ski Alternating Arm PullsPendukung · Mesin
- Ski Ergometer Cross Country Ski Basic PullPendukung · Mesin
- Ski Ergometer Cross Country Ski Face Biceps Curl PullPendukung · Mesin
- Ski Ergometer Cross Country Ski FlyesPendukung · Mesin
- Ski Ergometer Cross Country Ski Reverse Triceps Extension PullPendukung · Mesin
- Ski Ergometer Cross Country Ski Triceps Extension PullPendukung · Mesin
- Suspension Trainer with Grips Mountain ClimberPendukung · Berat badan
Cara melatih
Latih Perut dengan 2–4 gerakan di atas. Cakup berbagai sudut, lakukan 2–4 set masing-masing dalam rentang 6–15 repetisi, dan tingkatkan beban seiring waktu. Padukan gerakan utama dengan gerakan pendukung untuk perkembangan menyeluruh.
Buka perencana →Pertanyaan umum — Perut
Apa latihan terbaik untuk Perut?
3-4 Sit-Up, 90 Degree Heels Touch, Ab Mat Sit-Up dan Ab Tuck termasuk latihan paling efektif untuk Perut. Padukan satu gerakan compound berat dengan satu atau dua latihan pendukung agar Perut terlatih di seluruh rentang geraknya.
Seberapa sering Perut perlu dilatih?
Melatih Perut dua sampai tiga kali seminggu, dengan total sekitar 10–20 set berat, cocok untuk sebagian besar orang. Beri jarak sekitar 48 jam antara sesi berat agar otot pulih dan tumbuh.