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Keep your heels on the ground and extend your legs using your legs and glutes.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Exhale when you stand up and inhale on the way down.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"When you reach the top of the movement, squeeze your shoulder blades and your glutes and hold that position for 1 second. Be careful and don't arch your back.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Bend your knees and at the same time lean your torso forward as you slowly bring your weight back to the ground again. 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Keep your feet shoulder width apart and hold with both hands. By keeping your legs quite close, you activate your core.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Pull the band towards your chest and back in a controlled movement, mindful of your breathing.","type":"text"}]},{"type":"paragraph","content":[{"type":"hard_break"},{"text":"This exercise trains the abdominal muscles and core but also the chest muscles and shoulders.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"3b39fdb4-9443-49ca-a5cb-89bff2ed7352","color":"grey","component":"backgroundColor"}],"backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","switchDesktopOrder":false},{"_uid":"7ab67e60-c6d5-40ce-90b3-1cd2ae47835a","items":[{"_uid":"28c4d438-62b4-4028-bad9-6ede5c5d5985","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"There are plenty of abdominal exercises that benefit the upper abs, lower abs, obliques (sideabs) and core. There are also many good so-called multi-exercises that train several muscle groups at the same time and are good for activating your core. So even if you're not doing moves that focus directly on the abs, their placement means they're worked hard by compound exercises that hit both the upper and lower body. Here are some examples:","type":"text"}]},{"type":"paragraph","content":[{"text":"Push-ups - ","type":"text","marks":[{"type":"bold"}]},{"text":"A real classic and a really good exercise to strengthen the entire upper body. Here the triceps, chest muscles and shoulders work, but also the lower back and core by engaging (pulling in) the abdominal muscles.","type":"text"}]},{"type":"paragraph","content":[{"text":"Thrusters with dumbbells - ","type":"text","marks":[{"type":"bold"}]},{"text":"Stand with your feet slightly wider than shoulder-width apart and go down into a squat. When you come up to standing, press the dumbbells up towards the ceiling. 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