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Thursday, December 8, 2011

2 Waist-Whittling Exercises

Side Plank-Up
Side Plank-Up
Targets: Rectus and transversus abdominis, obliques, and inner thighs

1. Lie on left side on floor with legs stacked and a rolled-up towel between thighs, propping torso on left elbow so that left forearm is perpendicular to torso. Make it easier: stagger feet so that side of right foot is on floor in front of left foot for a wider base of support.

2. Lift hips so that body forms a straight line from head to toe and squeeze towel between thighs. Hold for 1 count, then lower. Do 10 reps. Switch sides and repeat. Do 3 sets.

Round Back

Round Back
Targets: Rectus and transversus abdominis

1. Sit on a folded tower on floor with shoulder blades against a wall and knees bent, feet flat; make sure back is rounded. Place hands on floor near hips, fingertips pressed into floor.

2. Squeeze abs and lift feet off floor, bring knees toward chest, then straighten legs so toes point toward ceiling. Do 10 pulses: Bring legs 1 inch closer to wall, then move them back 1 inch. Make it easier: keep one foot down and repeat on both sides. Do 3 sets.

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