Exercises for the lower abs for girls at home, in the gym with a roller, wheel, on a horizontal bar, static

Anatomical features of the press

First of all, we need to understand that we conditionally divide the press into zones. Since it is one whole muscle called the rectus abdominis muscle. And during any exercise it is fully involved. You can learn how to shift the emphasis to the upper part from the article “EXERCISES FOR THE UPPER PRESS“. The main problems in its development occur for several reasons:

Weak abdominal muscles

It is clear that if the abdominal muscles are not developed, then it is unlikely that one can boast of their ideal development. But if the upper part of the abs is easy to train (the area above the navel), then the lower part lags behind in this regard. To develop the lower region, any exercise in which we twist the pelvis is suitable. Also, we must remember that in any exercise the press works to maintain the position of the body, but the load on it is static. If you make an effort to develop your lower abs, you can remove your belly, making your waist flat.

Fat layer

Fat is the fear of any girl who cares about her appearance and wants to always be beautiful. The problem is that we cannot remove it in those places that we consider problematic. If a girl has most of her fat deposited in her thighs (that’s why they have cellulite). In men, the belly grows first. It’s not for nothing that the expression “Beer Belly” appeared about them. And in order to get rid of all these excesses, abdominal training alone will not be enough. You will have to use the heavy artillery consisting of proper diet and cardio training.

Excessive slouching

Now this is the peak problem of modern people. All because of sedentary work at the computer. Also, mobile phones force us into crooked postures. Many people do not part with their gadgets even in the hall. And all this makes us unattractive. And visually turns our abs into a wrinkled fat lump. If your posture is straight, then the rectus muscle will be stretched like a string. And your abs will shine with their appearance.

Conclusion: if you want to work out your lower abs as much as possible, then you need to work in several directions. Namely: nutrition, cardio exercises and exercises directly aimed at increasing the rectus abdominis muscle.

The third effective exercise for the lower abdomen is the plank.

How long can you stand this?

Plank. The body is straight. Wrists directly under shoulders, feet together. Try to stand in this position for as long as possible.

We can talk endlessly about the benefits of the plank. Until seated abdominal exercises appeared in my life, the plank was my most important exercise in my entire training for more than three years.

But be careful. The correct plank is not as easy as it might seem. The plank is especially difficult for people with weak wrists. So if you have weak wrists, skip the plank.

The longer you can stay in the plank, the more effective this exercise becomes. But don't chase time. Don’t rush to do 1-2 minutes at a time. Start with 15 seconds and carefully monitor the correct execution.

And, of course, this exercise has several variations.

Elbow plank

If a regular plank is difficult for you, try leaning on your elbows.

Plank with alternating leg bends.

If holding a plank is too boring for you, try pulling your leg to your elbow a couple of times and you will immediately feel fun.

Pull your right knee towards your left elbow. Return to the starting position. Then bring your left knee towards your right elbow. Do 8 reps and the first set is already complete!

Plank with knee abduction to the side.

This is the best exercise option that also uses the oblique abdominal muscles.

Hold a plank and move one knee out to the side as far as possible. Return to the starting position and repeat on the other leg. Do 8 reps.

Cardio load

Cardio training is aimed at burning fat and developing the heart muscle. You can choose any direction: running, swimming, jumping, fast walking, as well as training on special simulators. It doesn't matter which of these directions you choose. The main thing is the right approach and regularity in training.

• Know the lower and upper range of your heart rate. And maintain it in these ranges
• Do cardio only at the end of your workout or on non-training days so as not to interfere with your muscle growth progress.
• The duration of the workout should be 30-40 minutes 3-5 times a week
• Only strength training combined with cardio effectively burns fat.

And remember a lot of cardio does not mean good. Everything should be in moderation. You are not a machine, so you approach everything wisely.

Exercises on the horizontal bar

To raise the lower body in a hanging position on the horizontal bar, you must:

• hang on the horizontal bar, placing your hands at shoulder width;
• straighten your back;
• tighten your abs;
• slowly raise straight legs 90 degrees;
• after 5 seconds, lower your legs.

The exercise is repeated at least 15 times.

Raising your bent legs until you reach the “frog” position must be done as follows:

• hang on the horizontal bar, place your hands shoulder-width apart;
• bend your legs, pull them towards you as close as possible;
• Initially, pull your legs towards your stomach, then towards your chest, and then towards your chin. The higher the legs are raised, the greater the efficiency;
• You need to lower your legs to the starting position when a strong burning sensation begins in the working muscles.

The exercise is performed 26 times in 2-4 approaches.

When performing twists, you must:

• hang on the horizontal bar;
• do leg lifts left and right.

The exercise is performed for 21 repetitions in 2-4 approaches. You can increase the effect of exercise with the help of additional weights. There are special weights that are worn on the legs.

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Diet and abs

As you already understand, the abs will not appear from under a layer of fat thanks to training alone. To manifest it, you need to adhere to the right diet. It is she who, together with training, will start the fat burning process. This is not difficult to achieve, the main thing is to make proper nutrition a part of your life. And then your abs will always be in sight. The main points include:

1. Eat protein foods with low fat content: chicken, veal, beef, etc.
2. Drink plenty of water. At least 2 liters per day.
3. Give preference only to complex carbohydrates: cereals and legumes.
4. Take enough vitamins and minerals. You can find them in vegetables and fruits.
5. Eliminate sweets and alcohol from your diet.

These are important points that will help you start mastering your diet correctly. You can find out more information in the article “Principles of Proper Nutrition”.

Proper nutrition is the best friend of the lower abs

So, before you start pumping up your abs, you must learn one simple rule: proper nutrition is 60% of success. That is, by pumping up your abs day and night all day long, you will not achieve anything. The abdominal muscles will certainly become more prominent, but you will not see them due to the layer of fat hiding them. Therefore, first of all, we get rid of excess subcutaneous fat. Its percentage should fluctuate around 8 – 10%. Achieving such a percentage is not so difficult; all you need to do is go on a diet first, and then switch to proper nutrition.

You can find out more about proper nutrition on this page. On it we have made visual tables for you and shown products that will help you lose weight.

We have also written for you the best diet for cutting, thanks to which you can lose weight in a short time and see the treasured abs.

So, try to remember, abdominal exercises do not burn fat and will not give you the expected effect, the basis of everything is diet and proper nutrition, and once you start eating right, you can start training your abs.

Lower abs exercises. Static, isometric and dynamic load

Exercises for the lower abs can be divided into 3 types: static, isometric and mechanical. If you want to build beautiful core muscles, you should use all three types of training. They will help make your abs strong and give them definition.

Static

Static exercises are exercises in which the muscles tense without moving the joints. That is, our task is to take the correct position, tense the muscle we need (in our case, the abs) and hold it in this position for a certain time. Why should we do this? It's simple, static load makes muscles stronger. Also strengthens ligaments and tendons.

Corner

This is an excellent static exercise for working your lower abs. It is performed lying on the floor on a special yoga mat.

Performance:

1. Lie on your back, place your arms along your body or behind your head. The shoulder blades are pressed.
2. From this position, lift your aligned legs 20-40 centimeters from the floor.
3. Tighten your abdominal muscles as much as possible and hold in this position for 20-50 seconds.
4. Afterwards, relax for a while and repeat 4-6 times.

Try to breathe evenly and not move your legs. At first it will be very difficult to hold this position for a long time, but over time the muscles will get stronger.

Angle hanging on the crossbar

The hanging corner is a more advanced version of the regular corner. The meaning is almost the same, only we will bend our legs at 90°. This exercise perfectly works the lower part of the press, making it as strong as possible.

Performance:

1. Hang from the bar. We keep our arms straight. Let's look ahead.
2. From this position, we raise our legs to an angle of 90°.
3. Raising your legs, tighten your abdominal muscles and lock in this position for 20-50 seconds.
4. Once the time is up, relax with your legs down. Repeat 2-5 times.

If you immediately cannot keep your legs straight on the bar, then do the same exercise on the uneven bars or on the gymnastic ladder.

Plank with leg up

For the purposes of this article, we are interested in one of the many varieties of the plank, namely with one leg raised up. It is she who maximally loads the lower sections of the press.

Performance:

1. Take a push-up position with your hands on your elbows.
2. Straighten your body, it should be taut like a guitar string. Don't hunch or bend your lower back.
3. Lift one of your legs off the floor and lift it up. So that it is flush with the body.
4. Tighten your abs and hold yourself in this position for 20-40 seconds. Then change leg and repeat the same thing.
5. Rest a little and repeat the exercises. Do 2-3 approaches on each leg.

The plank is an excellent exercise for developing endurance and abdominal strength. If you don't want to do crunches or don't feel your abs well in them, then this exercise is for you. Also be sure to try other plank options.

Isometric

Isometric exercises are practically the same as static exercises, only the tension in the muscles occurs briefly and is performed a certain number of times. That is, we also take a certain position and strain the muscles we need.

Attention: our task is only to shorten the desired muscle area, and not to perform a mechanical movement.

There are great isometric exercises that you can do both in the gym and at home.

Exercise No. 1

Sit on a bench or chair. Place two hands near your abs. Round your back as if you were doing an abdominal crunch. This will be the starting position, in which we will remain throughout the entire exercise.

1. Taking a sharp exhalation, tighten your abs and at the same time begin to press on it with your hands. What is important is not the effort you apply, but the maximum tension of the press.
2. Hold for 5 seconds and while inhaling, relax, but do not change your position. We do 3 sets of 10-12 times.

Exercises No. 2

Sit on a bench or chair with your feet flat on the floor at a 90° angle. Place your hands on your knees. Your back is straight, don't slouch. The gaze is directed forward.

Performance:

1. Imagine as if you are trying to lift your leg, but your hand won’t let you do it. This is a very important point!
2. On the side of the leg you want to lift, while exhaling, tighten your abs for 5 seconds.
3. As you inhale, relax. Repeat the specified number of times and change legs.
4. We do 3 sets of 10-12 repetitions.

Important! You don't really have to make a big effort to lift your leg or stop your hand from doing so. Our task is to focus on the area of ​​the press that we are straining. We remain motionless throughout the entire exercise.

Exercise #3

This exercise has no starting position. It can be performed standing, sitting, lying down. The main thing is that you feel the tension of the press and its relaxation. And of course, we didn’t fall asleep while doing it while lying down.

Performance:

1. Take a comfortable starting position.
2. As you exhale, tighten your abdominal muscles and hold for 5 seconds.
3. As you inhale, relax your abdominal muscles.
4. Repeat 3 sets of 10-15 reps.

This exercise can be performed at least every day, several times. It will tighten your stomach, strengthen your lower abs and sides.

Dynamic

Dynamic exercises are those that work the joints and their movement affects the abdominal muscles. In our case it will be the hip joint.

All dynamic exercises can be divided into 3 levels of difficulty:

1. Elementary. This is the simplest version of the exercise. If you have never done this movement, then it is better to start with it. And after you master the technique, move on to a more complex version.
2. Average. An intermediate level exercise helps prepare for the hardest. Strengthens the abdominal muscles. It also improves the neuromuscular connection between the brain and the work of the lower rectus abdominis muscle.
3. Difficult. If you have made it this far and are doing it with proper technique. Then I can congratulate you, your lower abs are progressing and growing. Continue in the same spirit.

We start with the beginner level and gradually move towards the complex ones. This may take more than one workout, so don't rush. The main thing is to perfect the technique.

Exercises

The main point when choosing exercises for the lower abs is the work of the lower torso. That is, we must bring the pelvis to the chest, or work with our legs.

Climbing a mountain (entry level)

This is a simple but very effective exercise for developing the lower abs. It can be performed both at home and in the gym.

Performance:

1. Lie down as if you were doing push-ups, but place your hands shoulder-width apart.
2. As you exhale, pull your leg towards the arm of the same name (that is, left leg to left leg). At the same time, round your back a little to tighten your abs more.
3. As you exhale, return your leg to the starting position. Alternate legs until you've done 10-12 reps on each side.

Your main task is not speed, but contraction and stretching of the abdominal muscles. Therefore, we try to do everything slowly and under control. Only then will we achieve great results from this exercise.

Cross mountain climb (intermediate level)

In principle, these two exercises are similar to each other. Only in this option will the oblique abdominal muscles also work, which give the V-shape to the lower part of the abs. But before moving on to it, you must master the initial exercise perfectly. This way you will understand the technique. And also, what kind of load does your abs receive?

Performance:

1. Take the starting position the same as in the first option (push-ups, hands shoulder-width apart).
2. As you exhale, stretch your left leg towards your right hand. At the same time, we round our back a little and do twisting in the side and lower part of the press. As you exhale, we return to the starting position. And then we pull the right leg towards the left hand.
3. We continue alternating until we do 10-12 times for each side.

Try to focus your attention on the work of the lower and side parts of the press. If you don’t feel them, then go back to simple hill climbs and learn to feel the work of your abs.

Climbing a mountain with an elastic band (difficult level)

This is a more advanced version of mountain climbing, as resistance from the elastic band is added. This option will help to achieve maximum involvement of the lower press in the work. And also strengthen the oblique abdominal muscles. Together with diet and cardio training, you can change the appearance of your abs.

Performance:

1. First, you need to secure one edge of the elastic. It doesn’t matter what you attach it to. This could be a ladder or the edge of a squat rack. The main thing is that the surface does not move during execution.
2. Take a lying position as if you were about to do push-ups, with your hands shoulder-width apart.
3. Insert the edge of your left foot into the elastic band. And bend your foot slightly towards the heel so that it doesn’t pop out.
4. As you exhale, we pull the left leg towards the arm of the same name. While inhaling, we return to the starting position. We do the same for the right leg. At the same time, we round the back.
5. We alternate legs until we do it 10-12 times.

The main thing is to avoid rushing, or the elastic will constantly slide off the foot. As for the fitness elastic band, it comes in different hardnesses. Unfortunately, if there are any in the halls, it is unlikely that there will be a large variety of them. Therefore, it is better to buy it yourself with the required rigidity.

Knee raises on parallel bars (entry level)

Although the exercise is called knee lifting, we must remember that in order for the abs to work, we must do twisting. If we work only with our legs, then the movement will occur due to the hips. This exercise is isolated due to the emphasis on the back.

Performance:

1. Place your elbows on the bars. Press your back against the backrest. I think that now every modern gym is equipped with special bars on which you can pump up your abs.
2. As you exhale, contract your abs and lift your legs bent at the knees as far as possible towards your chest.
3. As you inhale, return to the starting position.

As far as you have noticed, the technique is very simple. The main task is to eliminate all kinds of jerking movements. They will not be useful and will not give the desired result.

Knee raises on the bar (intermediate level)

This option is a more complex version of the first for several reasons:

Firstly, there is no support for the back, so we will have to support the body ourselves. Secondly, there is a large load on the forearms due to the hanging position. Therefore, some simply will not be able to hang on the bar for a long time. Thirdly, not everyone wants strong forearm development; this applies more to the female sex. Fortunately, all these problems can be solved with the help of Berisha loops. You can see them in the photo below. They compensate for all the disadvantages, unless of course they bother you.

Performance:

1. Hang from the bar, or from Beres' loops. Bend your legs at the knees.
2. As you exhale, twist your abs, lifting your legs up and bringing your pelvis forward.
3. As you inhale, lower your legs, stretch your abs, but do not relax them completely.
4. Repeat 10-12 times.

The main thing is to swing on the bar; the work should take place only in the lower part of the press.

Raising straight legs on the crossbar (difficult level)

Leg raises on the bar are the most effective exercise in developing the lower abs. Throughout the entire exercise, our abs are in a stretched state, so they receive a huge load even in the lower negative phase. Before you start, work out your abs on the first two options. I do not recommend using Berisha loops in this exercise, as it will be difficult to raise straight legs in this position.

Performance:

1. Hang from the bar. Straighten your arms and legs. Press your feet together.
2. As you exhale, lift your legs up until they touch the bar. We try to keep our legs straight when lowering and lifting.
3. As you exhale, lower your legs down, but do not relax your abdominal muscles completely.
4. Repeat as many times as necessary. Usually this is 10-12 repetitions.

Try not to sway and raise your legs by tensing your abdominal muscles. There is no need to throw them using inertia.

Alternately raising legs from a lying position (initial level)

An excellent entry-level option. Perfect for every athlete, regardless of gender and level of training. The exercise is isolated, as your back lies on the floor.

Performance:

1. Lie on the floor with a yoga mat under your back. The shoulder blades are brought together, the arms are extended along the body. If this is very easy for you to do, put them behind your head.
2. As you exhale, lift one of your legs up to an angle of 45-60°. Hold it in this position for a couple of seconds and lower it down.
3. As soon as the foot touches the floor with the heel, you can lift the second one.

As you can see, there is nothing complicated, the main thing is to try to lift your leg by contracting the rectus abdominis muscle. For better results, you can slightly raise your shoulders in the starting position.

Leg raises lying on the floor (intermediate level)

This option is more complex. They are no different from the first one, but now our task is to lift two legs at the same time. At the same time, we will lose one point of support, so it will become more difficult to maintain balance.

Performance:

1. Lie on the mat, shoulder blades together, arms along the body. The head is on the floor.
2. As you exhale, raise both legs to an angle of 45-60°. Hold it a little and lower it down as you inhale.

Don't make sudden movements. Focus on working your lower abs.

High-intensity training is another friend of the lower abs

In addition to diet and exercise, in order to make your lower abs sculpted, it is advisable to use so-called cardio. Cardio training is a set of exercises that are performed consistently at high intensity, which allows you to start fat burning processes and also train endurance.

On the pages of our website we have posted one of the most effective cardio workouts, which can be performed both at home and in the gym or on the street. You can read the article by going to this address: https://fitnessguides.ru/kardiotrenirovka-v-domashnix-usloviyax-bez-trenazherov/. Follow the tips in this article. And here, we told you how you can pump up your abs to six-pack size using the p90x program.

*** So, let's repeat what we read a little. You must understand that without a diet and proper nutrition, exercises for the lower abs are useless, since they are still hidden under a layer of subcutaneous fat. Therefore, from today you should go on a diet, do cardio, and only then start doing exercises to pump up your lower abdominal muscles. We hope everything works out for you and you go to the beach with ripped and beautiful abs.

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Exercises for home fitness

It is much more difficult to pump up the lower part of the abdominal press than the upper part. The lower rectus abdominis muscle contains much more fat and very few nerves. Also, the upper abs receive more stress during everyday life. Therefore, there is a set of special exercises for the lower abs, thanks to which women’s tummies acquire the long-awaited cubes.

The first is reverse crunches. A good way to pump up your abs. Lying on the surface, place your arms parallel to your body, raise your legs up at a right angle. Now, without bending your legs, you need to lift your buttocks off the floor and stretch your hips towards your chest. In this exercise you need to use only the strength of the abdominal muscles. After returning to the starting position, twisting should be repeated 10-20 times in 2-3 approaches. There are many videos on the Internet showing how to perform this exercise correctly.

The second is raising the legs in a lying position. It is also very effective in pumping up the lower abs. The starting position is the same as in the previous exercise. Legs need to be raised and lowered smoothly. If a strong load is felt on the lumbar region, then the legs are bent at the knees and also raised. Repeat up to 20 times in 2-3 approaches.

Exercise three – bicycle. To perform it, you need to lie down on a flat and hard surface and clasp your hands at the back of your head. Crosswise and alternately, you need to touch your elbows with the opposite knee. For example, pull the left elbow towards the right knee. And vice versa. The other leg rests freely on the floor. With such a load, all parts of the abdominal press are well pumped. The oblique abdominal muscles also work. You need to repeat up to 20 times in several approaches.

Fourth - scissors. We are all familiar with this exercise from the school gym. You need to take a lying position on your back, place your hands under your belt or place them along your body. Raise your legs a few centimeters. Now you need to make sweeping movements with your feet left and right, imitating the work of scissors. There is no need to raise your head. The exercise should be performed with acceleration as many times as possible.

You can quickly pump up a girl’s abs at home with the help of the most universal exercise – leg raises on the horizontal bar. For this you will need the horizontal bar itself. The effectiveness of this exercise lies in the fact that you need to understand whether your legs are bent or straightened above your own buttocks. And the higher your legs rise, the faster and more noticeably your abs will pump up.

To perform this exercise, you need to hang on the bar with your hands and lift your legs in a strong jerk. In this case, you need to try to reach your chest with your knees. The legs should be held in this position for several seconds and smoothly lowered. To complicate the task, you need to raise your legs straight. Try not to swing on the horizontal bar. It will take 2-3 such approaches.

Complex exercises with a skipping rope will help you pump up your abs no less effectively and quickly. When jumping on a rolling pin, you need to alternate legs, raise your knees high, imitate the work of scissors with both legs, raise your knees closed together to the level of the pelvis. Also, to achieve the desired result, you can use a special roller and use it to give relief to your abs. Training videos and photos can be found on the Internet.

Many fitness trainers recommend doing cardio exercises in addition to strength training. This could be jogging on a machine, in the fresh air, jumping, cycling, hoop training, roller skating, swimming. Forty minutes daily will be enough to eliminate excess fat.

How to properly pump up your lower abdomen at home: what to look for and possible mistakes

The main reason for the unsightly appearance of the lower abdomen in women is weakened muscles, stooping and poor nutrition. Insufficient tone of the abdominal muscles leads to the fact that its lower part bulges. This problem is aggravated by problems with posture. Also, the appearance of a voluminous abdomen is associated with excess fat deposits in this area.

If a girl wants to pump up her lower abs at home without the help of a fitness instructor, she should evaluate the condition of her stomach. If there is a significant layer of fat in the lower abdominal region, then you first need to reduce it through diet and cardio.

The following techniques will help you lose weight in the problem area:

• exclusion from the menu of simple carbohydrates in the form of sweets, baked goods, pasta;
• calorie restriction;
• Regular cardio exercise: swimming, running, skiing, cycling.

Important! You can start training after the thickness of the fat fold in the abdominal area decreases to 1 cm.

Real results of pumping the lower abdominal muscles can only be seen if you combine different types of loads. Workouts should include not only exercises to pump up muscles, but also cardio. The latter will help speed up metabolism and increase physical endurance.

When choosing exercises to create a set of workouts for the abdomen, you need to take into account that there is no such muscle as the lower abs. To tighten the area below the waist, you need to work on the tone of the entire rectus abdominal muscle.

In order to effectively work out all parts of the abs, exercises should be performed slowly, maintaining rhythmic breathing. Inhalation is always done at the point of minimum load, exhalation - at maximum.

The optimal types of exercises for a girl who wants to make her lower abdomen flat and strong are:

• hanging leg raises on the bar;
• lifting the limbs while lying on the floor;
• reverse crunches;
• bending the torso forward.

Good results will be obtained by performing exercises using a medium-sized fitball.

In order to correctly perform shaping exercises, you need to study the typical mistakes made when working out the muscles of the lower abdomen:

1. It is impossible to pump up your stomach and make it flat in a few days or even a week. Building muscle mass in the abdominal region takes at least 4 weeks with regular and proper training.
2. Daily exercise with a concentration on working on the abs will not help you achieve brilliant results. Exercising too frequently and intensely will cause your muscles to become overtrained, making them less sensitive to training in the future.
3. Including in the complex only those exercises that help pump up only the abs is a big mistake. The work of the abdominal muscles is interconnected with the muscles of the back, hips and legs. Therefore, you need to train in such a way that all parts of the body that are prone to the formation of fat deposits are worked out. Also, comprehensive exercises will help to form correct athletic posture, thanks to which the stomach will be flat and strong.

Static

Exercises for the lower abs can be performed without using special equipment or performing active tiring movements. To do this, girls at home only need a desire to play sports.

Examples of static exercises:

1. Lying on your back, raise your unbent legs 30 cm from the floor. Hands are placed behind the slightly raised head, holding it. You need to lie in this position, looking at the ceiling, for as long as your strength allows. Each time the time spent performing this exercise will increase, as it allows you to train endurance.
2. You need to lie on your stomach, place your hands as they are positioned during push-ups, stand on your toes with your feet, and straighten your back. Raise body weight above the floor, arms bent 90 degrees. You should only hold on to your arms and legs. Perform this exercise called a plank for 30 seconds. After the time is up, you can lower yourself to the floor, take a short rest and get back up. By gradually increasing the time period, muscles and endurance are trained.
3. You need to lie on your stomach, straighten your arms in front of you, and straighten your legs behind you. Raise both arms and both legs at the same time, trying to stretch as much as possible in both directions. After 20 seconds they return to their original position. Perform the workout 2-4 times.

   

4. Lay down with your stomach up. Raise the upper and lower parts of the body 45 degrees from the floor. The arms are straightened forward in front of you, fixed while sitting on the buttocks. The back and legs should be straight. Maintain balance without moving for at least 30 seconds. Place them on the floor again, rest for 20 seconds and return to the “corner”. Repeat the exercise 3 times.

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