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Success doesn’t just come knocking on your door all on its own, you

09 August 2017

1. Lying on your back, fully extend your legs. Your entire body should be parallel to the ground.
2. Place your arms above your head or off to the side for added stability.
3. Slowly bring your left leg toward your chest, bending at the knee as it comes toward your chest. Bring it as close as it will go.
With your left leg at your chest, bring your right leg, bending at the knee, toward your chest while at the same time, extending your left leg back to a straight position. (Note: To put more emphasis on your obliques, you can bring your torso up (with your hands behind your head) and twist your torso so that your elbow meets the opposite knee as it comes toward your chest.)
4. Do not allow your legs to touch the ground at the bottom (keep them 2-6 inches above the ground). Hold this lowered position for 1-2 seconds before alternating to the other leg.

Elbow plank

1. Plant your hands right below your shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.
2. Plant your toes in the floor and squeeze your glutes to stabilize your body. Your legs should be working during the movement too; be careful not to lock or hyperextend your knees.
3. Neutralize your neck and spine by looking at a spot on the floor about a foot in front of your hands. Your head should be in line with your back.
4. Hold the position for 20 seconds. As you become more comfortable with your movement, hold your plank for as long as possible without compromising your form or breathing.

1. The starting point is lying on your back with both legs extended straight out.
2. One leg is then to be lifted a few inches off the couch/floor while keeping your knee straight.
3. The position may be held for 2-5 seconds, before you lower your leg slowly back to the floor.

Twists

1. Lie down on the floor placing your feet either under something that won’t move or by having a partner hold them. Your legs should be bent at the knees.
2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso with your hands clasped. This is the starting position.
3. Twist your torso to the right until your arms are parallel to the floor while exhaling.
4. Hold the contraction for a second and move back to the starting position while breathing out. Now twist to the opposite side performing the same techniques you applied to the right.
5. Repeat for the recommended amount of repetitions.

Mountain Climbers

1. Start in a pushup position with your shoulders over your hands and a weight on your toes only.
2. Bring your right knee forward under your chest with your toes just off of the ground, pause slightly, and return to the basic plank.
3. Repeat the movement with your leg and continue switching legs.
4. Keep your hands right under your shoulders and core engaged throughout the entire movement.

Side Plank

1. Start on your side with your feet together and one forearm directly below your shoulder.
2. Contract your core and raise your hips until your body is in a straight line from head to foot.
3. Hold the position without letting your hips drop for the allotted time for each set, then repeat the same technique on your other side.

1. Without forming an arch in your spine, lie down on an exercising mat.
2. Make a “T” shape with your upper body by extending your arms to the sides with your palms placed flat on the ground.
3. Starting position: Raise your legs in a manner that your legs and knees form a 90 degree angle with each other.
4. Raise your legs in an inclined/tilted manner such that both of your thighs are either touching each other or the lower of them is touching the ground. Remember to exhale while you do this.
5. Pausing for a while, flip to the other side.
6. You’ve completed one rep when you have finished doing the exercise on both sides.


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