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Lose Every Bulge in 3 Weeks

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4. Elbow Side Plank

Fitness Focus: Hips, Thighs, Glutes, Shoulders, Chest, Obliques, Abs

  • Lie on your right side with shoulders, hips, and legs stacked, right elbow on floor aligned under right shoulder and left hand on hip.
  • Lift hips, keeping weight balanced between right arm and foot. Keeping hips square, slowly extend left arm toward ceiling.
  • Hold for 8 counts; lower hips back to floor and rest for 2 seconds.
  • Repeat for 12 to 15 reps; switch sides. Do 3 sets per side.

Make It Easier: Keep top hand on hip throughout the exercise.

Make It Harder: Lift top leg with top hand and hold for 6 to 8 counts.

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a3984502 wrote:

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3/2/2012 03:08:54 AM Report Abuse

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