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1. 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. 2. Put your hands and toes on the mat. Keep your arms straight, but don't lock your elbows. Align your feet making the straight line with your arms and core. Inhailing, bend your elbows and lower your chest to the bench slowly. Straighten your arms to lift your core up, exhailing.
Gluteus, Back, Shoulders, Core, Quads
Level: Intermediate
Calves, Chest, Abs, Core, Quads, Triceps, Hamstrings, Obliques, Biceps
Level: Intermediate
Calves, Arms, Legs, Abs, Core
Level: Intermediate
Gluteus, Calves, Core, Quads, Upper Back, Hamstrings
Level: Intermediate
Gluteus, Calves, Legs, Abs, Core, Quads, Triceps
Level: Intermediate
Shoulders, Arms, Chest, Quads, Hamstrings
Level: Intermediate