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Weighted ball crunch |
Preparation
Lie on stability ball holding dumbbell with your arms above your head.
Movement
Contract your abs while moving into a sit up position, while keeping the weight Above your head
Inhale while returning to the start position. Repeat
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Air Bike Crunch |
Preparation
Placing your hands by your ears and your elbows as far away from your body as possible
Movement
Bring one knee up to your chest as the other leg extends as far as it can.
While keeping your back on the floor, slowly bring opposite shoulder to knee
before repeating on other side.
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Ab Wheel Rollout |
Preparation
Kneel on mat or floor. Grasp handles of wheel with overhand grip.
Position wheel near front of knees and lean over with arms extended downwards,
supporting upper body
Movement
With arms straight, roll wheel as far out as possible.
Lower body gently to the floor extending arms forward.
Raise body back up by flexing hips and pulling arms back to original position.
Return until hips are extended. Repeat.
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Low Belly Leg Reach |
Preparation
Lie flat on the ground, with your hand on your head.
Movement
Lift shoulders slightly to contract your abs and pull your knees in over your hips.
Exhale, the reach legs out on a diagonal.
Hold for three seconds, keeping lower back on the mat.
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Ball Plank |
Preparation
Start in a plank position with both hands placed on top of the ball and your shoulders lined up over top of your wrists.
Movement
Maintain a flat back, a neutral spine while continuing to breathe.
Hold plank for recommended amount of time.
