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Long Arm Crunch

Lie face-up with your knees bent, feet on the floor. Interlace your fingers, extend arms above your head and pull your abs in. Inhale to prepare. As you exhale, lift your arms Authentic Taven Bryan Jersey , head and shoulder blades off the ground at the same time in a slow and controlled manner. Inhale to lower in 2 slow counts. Repeat 8 times.

Side Kick Kneeling
(quadriceps, glutes and abdominals)

Start by kneeling on both knees with your hands behind your head. Reach your left hand down to the mat and raise your right leg parallel to the mat. Your left hand is under your shoulder, your left hip over your left knee, your right elbow reaching to the ceiling. Inhale to prepare. As you exhale Authentic Logan Cooke Jersey , kick your right leg toward the front of the room and then toward the back of the room. Bring your leg back to centre and repeat 15 times before switching sides.

Bridge (with ball)
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Lie face-up on the floor, knees bent, feet resting near the top of the ball Authentic Ronnie Harrison Jersey , arms relaxed at your sides. Inhale to press your feet into the ball. Exhale as you engage your abdominals curling your tailbone and the rest of your spine off the floor until your shoulders, hips and knees form a straight line. Hold the ball for 5 breaths, lower and repeat 8 times.

Side Raise (with ball)
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Kneel and press the right side of your body against the ball so your lower ribs and hips are leaning into it. Extend the right leg to the side, big toe touching the floor. Place tops of fingers on forehead Dante Fowler Jr Jersey , palms forward, elbows bent and wide. Inhale to prepare. As you exhale, lift your torso up off the ball as high as you can, keeping abs firmly pulled in with left hip in contact with the ball. Slowly return to starting position and repeat 6 times before switching sides.

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