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SINGLE-LEG HIP RAISE 1 Lie on your back with arms out to your sides and palms up. Bend your left knee and keep that foot flat on the floor. Straighten your right leg and lift it until your right thigh is parallel with your left thigh.


2 Raise your hips upward, keeping your right leg elevated and your body straight from shoulders to your right foot. Squeeze your buttocks and abdominals as you hold this position for two seconds. Release to the floor and repeat.


Do 8 to 10 repetitions and then repeat the exercise with your right knee bent and left leg elevated straight.


1


1 2 GOOD MORNING


FOR LOWER BACK 1 Stand with feet hip-width apart and hold a broomstick or empty barbell across your shoulders behind your head, resting on the trapezius muscles of the upper back.


SIDE PLANK Lie on your right side with your legs straight. Prop yourself up with your right elbow and forearm. Contract your core as if preparing to be punched in the gut.


Raise your hips until your body forms a straight, diagonal line from your feet to your shoulders. Rest your left hand on your hip. Hold this position for five seconds, breathing deeply, then release and repeat four more times.


Repeat the five-rep exercise while on your left side. If this move is too difficult with your legs straight, try it with your legs bent and knees on the floor.


2 Lower your upper body while pushing your hips back until your back is nearly parallel with the floor. Pause a second, then lift your torso up and return to the standing- straight position.


That’s one repetition. Do 8 to 10.


2 56 S COUTING ¿ SEPTEMBER•OCTOBER 2010


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