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Coordination Fly

The secret sauce in this exercise: use your abs to control your movement on the way down. Uncurl slowly instead of just letting gravity pull you down.

  • Lie on your back with a three- to five-pound dumbbell in each hand. Raise your arms straight up above your chest, with a slight bend at each elbow. Raise your legs up to tabletop, with knees and hips bent to 90-degree angles.
  • Inhale and open your arms to your side, with a slight bend at each elbow. Exhale as you bring your arms back up to starting position.
  • Once your arms are back straight, lift your upper back and curl up toward your legs, pushing your weights toward your shins. As you curl up, stretch your legs out in front of you.
  • Uncurl your spine slowly as you lower your upper body to the floor while bending your knees back to 90-degree angles. Once your head is back on the floor, release your arms to back out by your side, making sure not to let your upper arms touch the floor.
  • Repeat for one minute.

Source: POPSUGAR Studios
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