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Description:
1.Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and hands - behind your head. Contract your core muscle with hands, gently holding your head. Now left the right leg first and put it on the ground. Then lift the opposite leg. Keep lifting your legs one by one. 2.Start from a side-plank position. Bring your upper knee to your elbow. Get back to the starting position. Make a desired number of repetitions for each side. 3.From a side-plank position, keeping your top hand on your top hip, drop your hips until they are almost on the mat. Then return to the starting position. 4.Bend your legs at the knees and brace your abs to slowly raise your legs so that your knees are directly over your hips. Brace abdominal muscle and hold the neutral spine position with a slight neutral curve in the lower back. Exhale as you contract the abs.Your head should be kept straight and relaxed on the mat. Inhale and slowly return to the starting position.
Muscle groups:
Abs, Core, Quads, Upper Back, Triceps, Biceps
