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phiife:

this eases the entire fuck out of my mind.

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healthfitnessfoodhumour:

4 Exercises To Help Tone Your Core

Celebrity trainer Don Saladino, shares four moves you should try to strengthen your core and better your balance.

1. The Matrix - Start standing with feet hip-width apart. Imagine you’re standing in the center of a clock, with 12 o’clock directly in front of you. Bend knees and elbows to prepare to jump. Swinging your arms for balance, jump toward 1 o’clock, and landing on your right foot and keeping your left knee up. Pause, then jump back to center. Repeat to 3 o’clock and 5 o’clock, then, landing on your left foot, to 11 o’clock, 9 o’clock, and 7 o’clock. Do three sets.

2. The Plank Row - Hold a dumbbell in each hand, and get in plank position with your hands on the dumbbells and your feet wider than shoulder-width apart. Raise the dumbbell in your right hand until your elbow passes your torso, pressing the left dumbbell into the floor for balance. Lower your arm, and repeat on the other side. Continue alternating; do 10 reps on each side. Do three sets.

3. Legs for Days - Holding a dumbbell in your left hand, stand with feet hip-width apart. Take a big step forward with your right foot and a big step backward with your left foot, and then raise the dumbbell toward the ceiling, keeping your arm straight. Bend both knees simultaneously, keeping right knee over right ankle, never lowering the dumbbell. Pulse up and down; that’s one rep. Do 10 reps, and then switch sides. Do three sets on each side.

4. Stand and Deliver - Holding a dumbbell in your left hand, stand with feet hip-width apart. Raise your right foot a couple of feet off the floor, bending right knee 90 degrees. Raise your left arm so your elbow is at shoulder-height, then bend it 90 degrees. Extend left arm to press the dumbbell toward the ceiling while simultaneously clenching your right fist at hip level. Pause, then lower your left elbow to 90 degrees again and relax your right hand, but don’t lower your foot. Do 10 reps; then switch sides. Do three sets on each side. (Source: Cosmo)