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Fitnessmagazine.com/Videos///Core Series

Core Series

Targets abs and lower back. Do each move (toe-reach crunch, bicycle abs, plank) for 60 seconds or as long as you can maintain good form.

Mon, 30 Aug 2010|

-Core Series: To prepare for these 3 core moves, lie on the floor with your knees bent and your arms at your sides. Toe-reach crunches: Lie on your back and extend your legs up toward the ceiling. Reach your fingers toward your toes and crunch up in a pulsating motion. Continue these crunches for about 1 minute or as long as you can maintain good form. -Keep a small distance between your chin and your chest, as if you were holding a tennis ball in place. Initiate the movement from your abs, bringing your upper back and shoulders off the floor. If your neck feels strained, place your hands behind your head. Bicycle Abs: Lie on your back with your fingertips behind your head and elbows bent out to the side. -Lift your feet up keeping your knees bent and chin parallel to the floor. Extend 1 leg forward and rotate the opposite shoulder towards your bent knee. Rotate from 1 side to the other for 60 seconds without lowering your head or legs to the floor. Keep your elbows wide to the side. You should not see them in your peripheral vision. Initiate the movement from your shoulders and torso, not your elbows. -The Plank: Place your forearms on the floor in a plank position, balancing on your forearms and your toes with your body parallel to the ground. Keep your abdominals engaged and your head in line with your spine. Imagine energy flowing through your head and your heels and keep your core engaged.

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