3-4 times a week to gain the long-term cardio benefits, she also says it's really all about keeping attainable goals."Sustainability is key — if you do more than you were doing before, that's a win."plan she's created to help you get started — remember to keep at a comfortable cardio pace in order to advance the benefits of each move.
If this is the first time you're trying a plank, start in 10-second intervals, aiming to hold it longer every time you try, eventually reaching 1-2 minutes of a hold.Inhale and step your left foot forward while shifting your weight into all four corners of your left foot and raising your right heel. Slowly lift your head, neck, and shoulders into a shallow curl while keeping lots of length on all sides of your spine.
Lay on your back with your knees bent, both feet flat on the floor, and your outer thighs magnetized to keep your legs closed. Hold three-pound dumbbells in each hand with your arms reaching straight to the sky.
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