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"Total abs"

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A strong abdominal wall is your secret weapon. Not only does it make you feel and look good, but it also is a factor in everything you do, because your abdominals are used to transfer power from the lower part of the body to the upper, and vice versa. When you start to have stronger abs you will notice that you can run faster, lift more weight, you will feel stronger and look better. In addition, a strong abdominal wall helps keep your spine erect and protects from injuries.

Instructions: Repeat each movement without rest until you complete the set. Rest for 2 minutes then repeat the set again 3, 5 or 7 more times, depending on your fitness level.

Parts of the body at work: Abdominals, abdominals, abdominals (upper, lower and lateral)

Tip: To get the most out of each exercise, whatever exercise you do, pull your abs inward, flattening out the muscles. This changes the alignment and makes them work harder with each repetition.

Source: http://neilarey.com/