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1) 30 seconds rest 1 min and repeat 4 times. 2) lift your legs compress your abdomen. 30 times rest1 minute repeat 4 times. 3) 15 a side. I do not recommend doing this exercise with weight. 3 series per side. 4) Keep abdominal compressed x 1 min. rest repeat 6 times. Tips: Hydration: 3 liters of water a day. Nutrition: avoid sugar, processed ...
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