BT 3 Vacuums MRPS 25 Minutes

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Bend forward slightly while expelling ALL air out of the lungs.

Without inhaling, straighten up while pulling the stomach (diaphragm) under the rib cage.

Hold for 8 seconds and then draw air in through the nose... repeat 2-5 minutes.

Lie on your back with your knees bent and feet flat on the ground. Bend your elbows and rest your hands on your chest.

Exhale and roll to the left while posting your left elbow on the ground, push off your elbow and continue to rise up while extending your right arm to the outside of your left knee.

Inhale and return to the starting position before repeating on the right side. Increase difficulty by placing your feet on a chair and bending your knees 90°. Works the abdominals and oblique muscles.

Lie on your back, your knees bent and feet on the ground. Keep your knees slightly apart.

Perform a crunch by exhaling and tightening your abdominals.

This will bring your upper body off the ground... at about a 45 degree angle.

Allow your abdominals to perform the exercise.

Fold your arms across your chest, hold at the sides of your head or hold your arms above your head.

Works the abdominals.

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