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Perform the exercise for the specified number of repetitions. Do 1 set each before repeating them for another 2 sets.

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Seated Ab Crunch: sit on the edge of a stable chair or bench. Place your hands in front of your bum and grip the sides of the bench. Lean back slightly and extend your legs down and away, keeping your feet 30 centimetres off the floor. To begin the exercise, bend your knees and slowly raise your legs towards your chest. At the same time, lean forwards with your upper body, allowing your chest to approach your thighs. Extend your legs and chest outwards to the starting position. That’s 1 repetition, repeat for 15 repetitions.

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Push-aways: lie on your back with your hands on your chest, legs extended straight, feet 15 centimetres off the floor. Alternately bring each knee towards your chest, and then extend each leg outward into the starting position. Perform 10 repetitions on each side, that’s 1 set. Perform 3 sets.

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If you feel any discomfort in your lower back while performing this exercise, try placing your hands on the small of your back.

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More workout tips here.