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    Reviewed by Varnada Karriem-Norwood on May 29, 2012

    Sources

    Ron Ward, Personal Trainer, ACE, NASM, AFAA.

    © 2006 WebMD, Inc. All rights reserved.

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    Ron Ward, Master Personal Trainer: Gym Smarts: Advanced Core Exercises Today we gonna show you how to train the core muscle. And we are gonna use the free motions machines to demonstrate that. We gonna start by, first you would put down a comfortable weight for yourself. And then, we are gonna grab the cables pulling them together by the chin bring your left leg outward or your right leg bend it slightly. Bring the straps to your chin and downward motion hold for three, two, and one, and back up. Down again hold, three, two, and one. The improper way to do this would be to move in a jerking motion and not stop the motion. That would be an improper way to do a standing crunch.

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    Ensure you're exercising hard enough to get a good workout, but not strain your heart.

    While you are exercising, you should count between...

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    Beats
    PER
    Seconds