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4. FOREARM PLANK Kneel with your forearms on the floor, elbows lined up under your shoulders, hands clasped. Position your knees hip-width apart, just behind your hips. Contract your abs, pulling your belly up and in (A). If you can hold this position for one minute, progress by extending both legs behind you so that you’re balancing on your forearms and the balls of your feet, your body in one straight line from head to heels (B). Hold for 10 seconds to start, working up to 1 minute. Work up to 3 reps. Goal: To keep your body in one straight line and your abs contracted the entire time.
5. MODIFIED HUNDRED Lie faceup on the floor, knees bent, feet up, calves parallel to the floor. Lift your head and shoulders off the floor; tip your chin down. Extend arms, holding them about 6 inches off the floor; reach toward your heels (A). Maintain position and pulse arms up and down, keeping them straight. Inhale for 5 counts and then exhale for 5, pulling navel toward spine. As you progress, extend both legs to a 45-degree angle (B). Begin with 3 sets, working up to 20 (1 set is an inhale and exhale). Goal: To keep back against the floor and head and shoulders lifted.