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  Team Forum
Staying Fit after Spinal Fusion

A Guide to Posting in Your SparkTeam Forum

  FORUM:   WORK MESSAGES
TOPIC:   WORKOUT GET A TIGHT AND TONED WAIST 


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ARMYMOM46
ARMYMOM46's Photo Posts: 5,267
9/17/11 9:07 A

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SIDE PLANK RAISE
TO 2 TO 3 SETS OF 12-15 REPITIONS
1. TARTGET MUSCLES INTERNAL AND EXTERNAL OBLIQUES
SET UP有IE ON YOUR SIDE WITH YOUR FEET STACKED. PROP YOUR UPPER BODY ON THE ARM CLOSEST TO THE GROUND, POSTIONING YOUR FOREARM PERPENDICULAR TO YOUR BODY AND YOUR UPPER ARM DIRECTLY BELOW YOUR SHOULDER. PLACE YOUR OTHER HAND LIGHLY ON YOUR WAIST.
2. ACTION---EXHALE AS YOU CONTRACT YOUR ABDOMINALS TO RIASE YOUR CORE AWAY FROM THE GROUND, FORMING A STRIAGHT LINE FROM THE TOP OF YOUR HEAD TO THE SOLES OF OUR FEET. PAUSE BEFORE INHALING AND SLOWLY LOWERING YOUR BACK TOWARD THE FLOOR, BEING MINDFUL NOT TO TOUCH THE GROUND BETWEEN REPITIONS. COMPLETE THE SET AND SWITCH SIDES.
SIDE PLANK WITH RAISE
SET-UP有IE ON YOUR SIDE WITH YOUR FEET STACKED. PROP YOUR BODY ON THE ARM CLOSET TO THE GROUND, POSTIONING YOUR FOREARM PERPENDICULAR TO YOUR BODY AND YOUR UPPER ARM DIRECTLY BELOW YOUR SHOULDER PLACE YOUR OTHER HAND LIGHTLY ON YOUR WAIST.
CONTRACT YOUR ABS, RAISING YOUR CORE TO FORM A STRAIGHT LINE WITH YOUR BODY. FLEX YOUR TOP LEG TOWARD YOUR STOMACH, THEN RETURN YOUR LEG TO THE ORGINAL POSTION BEFORE LOWERING YOUR BODY TOWARD THE GROUND WITHOUT CONTACTING. FINSH THE SET, THE SAME AS ABOVE AND THEN SWITCH SIDES.



ARMYMOM46
OUR FREEDOM IS NOT FREE PRAY FOR OUR TROOPS.


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