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Thursday, 3 December 2015

3 Moves To Whittle Your Middle

Enough with crude crunches. Pretty is just as powerful. Refine your ab workout with elegant plank dips and a seated twist. This floor routine will whittle your waist, strengthen your back, and elongate your spine, giving you a tall, graceful look. While doing these moves (3 or 4 times a week is best), keep your abs, obliques, back, and legs contracted as you make smooth, even movements. 
Side Plank Dip

A. Lie on left side with right foot crossed over left and right hand behind head. Rest left forearm on floor perpendicular to body, elbow under shoulder. Lift hips so legs are off floor, keeping forearm on floor for support.
side plank dip

B. Slowly lower hips to 1 to 2 inches off floor. Do 10 reps. Switch sides and repeat.
side plank dip down

A. Sit on floor with legs in front, knees bent, and feet on floor. Grasp both ends of a 3- to 5-pound dumbbell and extend arms out in front of chest.
sit up with weight

B. Lift left leg and, keeping arms straight, contract abs and obliques, twisting to the left and bringing dumbbell down toward floor. Return to start position, then twist to the right. Continue, alternating sides. Do 10 reps.
weighted twist

Oblique Stretch
oblique twist

Sit on floor with both legs bent to the left in a comfortable position, right foot by left knee. Hold left shin with left hand, and extend right arm overhead. Look up at right hand as you gently stretch toward the left. Switch sides and repeat.


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