tag:blogger.com,1999:blog-56715029145929589852024-03-16T20:49:49.781+02:00lefteris kalogirouUEFA A Coaching licenseLefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.comBlogger144125tag:blogger.com,1999:blog-5671502914592958985.post-91411190918616864792021-05-17T17:23:00.000+03:002021-05-17T17:23:01.397+03:002v1+1 (group 6 παικτών) Επιθετική συνεργασία με αριθμητική υπεροχή 2v1Η άσκηση περιέχει Τεχνικο-τακτικά στοιχεία και μπορεί να χρησιμοποιηθεί στο ειδικό μέρος της προθέρμανσης είτε στο κύριο μέρος προπόνησης με θέμα υπο-ομαδική Επιθετική Τακτική με αριθμητική υπεροχή<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='600' height='498' src='https://www.blogger.com/video.g?token=AD6v5dz6pYvWra_pStGDEIb00sNJpUO6XHRBFFJ3eOeqvll_Y_XxacCxxohTeRmWtaQKjR3aaS868Rtpl8NIl7nq2w' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-67479597333132734942021-03-13T09:50:00.008+02:002021-03-13T09:50:48.291+02:00Football Principles From 1v1 to 4v4 + 2 Gks<p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwKLqQZckGcxxmdaQ8lieVnVqj-dPEijO20ujC9cVA7PtLiWs2P5Wq57B1jk6BCfPMTW6AGHODrk1lin0EMzQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /> <p></p>Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-12676484261272557462021-03-08T19:48:00.002+02:002021-03-08T19:48:19.369+02:00Possession Game 2 Gks + 3+3v3<p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxfV1WtcbAQZEGTTVcBe9YpWijW_UNQJob8p6AFEDzjZaHU6y-_QiNoKWxQHuq9kshM5wchqpcH4HhkloXPNw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /> <p></p>Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-46831294780388572432020-03-19T16:56:00.000+02:002020-03-19T16:56:53.037+02:00Decision making and fast reaction football Exercises for kids
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Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-13932559779312759622020-03-18T19:47:00.000+02:002020-03-19T11:46:31.457+02:00Πρόγραμμα συντήρησης Αερόβιας- Αναερόβιας ικανότητας και Δύναμης για ποδοσφαιριστές σε περιόδους αποχής από αγωνιστικές υποχρεώσεις<iframe src="https://docs.google.com/viewer?srcid=1LwPa5CTp1fHQi8XYSYboraaWCdX2hFKG&pid=explorer&efh=false&a=v&chrome=false&embedded=true" width="740px" height="680px"></iframe>
Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-55978722662716315322020-03-17T12:39:00.003+02:002020-03-17T12:39:51.191+02:00Bodyweight Exercises for a Strong Core<div dir="ltr" style="text-align: left;" trbidi="on">
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Bodyweight Exercises for a Strong Core</span></h1>
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<span style="font-family: Verdana, sans-serif;">Getting a stronger core doesn’t have to involve shunning carbs and spending hours in the gym. Enter a simpler way to tone and strengthen your stomach: bodyweight exercises.</span></div>
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<span style="font-family: Verdana, sans-serif;">After all, <a class="content-link css-1egta35" href="https://greatist.com/fitness/how-to-do-crunches-that-arent-boring" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #231f20; cursor: pointer;">your abs</a> exist for more reasons than looking good at the beach. <a class="content-link css-1egta35" href="https://greatist.com/fitness/ab-exercises-for-yoga" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #231f20; cursor: pointer;">Your core</a> is composed of the oft-mentioned upper and lower abdominals as well as the side, back, psoas, and glutei muscles.</span></div>
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<span style="font-family: Verdana, sans-serif;">Your core provides a muscular framework that protects your internal organs, aids movement, and provides <a class="content-link css-1egta35" href="https://greatist.com/move/abs-workout-best-stability-ball-moves-for-your-core#1" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #231f20; cursor: pointer;">balance and stability</a> to your whole body.</span></div>
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<a href="https://www.blogger.com/null" name="how-to-get-abs" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;">How to use this bodyweight core workout</span></a></div>
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<span style="font-family: Verdana, sans-serif;">Proper nutrition plays a huge role in getting the results you want, so be sure to supplement your workouts with <a class="content-link css-1egta35" href="http://greatist.com/health/healthy-single-serving-meals" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #231f20; cursor: pointer;">healthy meals</a> and <a class="content-link css-1egta35" href="http://greatist.com/health/high-protein-snacks-portable" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #231f20; cursor: pointer;">high-protein snacks</a>.</span></div>
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<span style="font-family: Verdana, sans-serif;">Mix and match any of these exercises in the gym or at home. Also, try the 12-minute workout at the bottom of the page to train each abdominal muscle group and work on deep <a class="content-link css-1egta35" href="https://greatist.com/move/abs-workout-best-abs-exercises-you-can-do-standing-up" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #231f20; cursor: pointer;">core strength</a>.</span></div>
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<a href="https://www.blogger.com/null" name="upper-abs" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;">Upper abs</span></a></div>
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1. Crunch</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Crunch.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Crunch.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Crunch.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Crunch.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Crunch.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Crunch.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Crunch.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Crunch.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-2&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FCrunch.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/Crunch.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Let’s start off with a classic. Lie faceup with knees bent and hands behind head. Inhale and, as you exhale, draw your belly button in toward your spine.</span></div>
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<span style="font-family: Verdana, sans-serif;">Press lower back into the floor and lift the upper back off the floor and slightly forward. Lower to return to the starting position. That’s 1 rep.</span></div>
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2. Vertical leg crunch</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VerticalLegCrunch_0.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VerticalLegCrunch_0.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VerticalLegCrunch_0.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VerticalLegCrunch_0.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VerticalLegCrunch_0.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VerticalLegCrunch_0.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VerticalLegCrunch_0.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VerticalLegCrunch_0.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-3&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FVerticalLegCrunch_0.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/VerticalLegCrunch_0.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Lie faceup with lower back pressed into the floor. Place hands behind your head. Extend legs straight up, crossed at ankles with a slight bend in knees. Contract abdominal muscles by lifting torso toward knees.</span></div>
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<span style="font-family: Verdana, sans-serif;">Make sure to keep chin off your chest with each contraction. Exhale as you contract upward, and inhale as you return to the starting position.</span></div>
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3. V-up</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VUps_0.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VUps_0.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VUps_0.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VUps_0.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VUps_0.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VUps_0.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VUps_0.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/VUps_0.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-4&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FVUps_0.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/VUps_0.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Lie faceup with legs and arms extended forward. Keeping knees and elbows locked, simultaneously raise the upper body and lower body while trying to touch fingers to toes.</span></div>
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<h2 style="box-sizing: inherit; clear: both; font-size: 34px; line-height: 44px; margin-bottom: 15px; margin-top: 45px; position: relative;">
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<a href="https://www.blogger.com/null" name="lower-abs" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;">Lower abs</span></a></div>
</h2>
<h3 style="box-sizing: inherit; clear: both; font-size: 30px; line-height: 40px; margin-bottom: 20px; margin-top: 35px;">
<span style="font-family: Verdana, sans-serif;">
4. Raised knee-in</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RaisedKnees_0.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RaisedKnees_0.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RaisedKnees_0.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RaisedKnees_0.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RaisedKnees_0.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RaisedKnees_0.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RaisedKnees_0.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RaisedKnees_0.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-5&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FRaisedKnees_0.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/RaisedKnees_0.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
<div style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 30px; margin-bottom: 25px; margin-top: 25px;">
<span style="font-family: Verdana, sans-serif;">Lie faceup, arms along sides, palms down and just under lower back and butt. Press the small of your back against the floor and extend legs, keeping heels about 3 inches above the floor.</span></div>
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<span style="font-family: Verdana, sans-serif;">Keeping your low back against the floor, lift left knee toward the chest. Your right leg should remain to hover above the floor. Hold, then straighten the left leg to return to the starting position. Repeat with the right leg.</span></div>
<h3 style="box-sizing: inherit; clear: both; font-size: 30px; line-height: 40px; margin-bottom: 20px; margin-top: 35px;">
<span style="font-family: Verdana, sans-serif;">
5. Reverse crunch</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ReverseLunge_0.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ReverseLunge_0.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ReverseLunge_0.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ReverseLunge_0.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ReverseLunge_0.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ReverseLunge_0.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ReverseLunge_0.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ReverseLunge_0.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-6&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FReverseLunge_0.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/ReverseLunge_0.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Lie faceup with lower back pressed into the floor. Place hands behind the head or extend them out alongside your body.</span></div>
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<span style="font-family: Verdana, sans-serif;">Keeping legs straight or crossing legs at ankles, lift feet up. Pull lower back off the floor as you contract abs. Reach legs toward the ceiling with each contraction.</span></div>
<h3 style="box-sizing: inherit; clear: both; font-size: 30px; line-height: 40px; margin-bottom: 20px; margin-top: 35px;">
<span style="font-family: Verdana, sans-serif;">
6. Flutter kick</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/FlutterKick_0.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/FlutterKick_0.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/FlutterKick_0.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/FlutterKick_0.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/FlutterKick_0.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/FlutterKick_0.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/FlutterKick_0.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/FlutterKick_0.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-7&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFlutterKick_0.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/FlutterKick_0.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Lie faceup with legs extended, toes pointed, and hands tucked under glutes to support the lower back. Lift both legs a few inches off the floor and alternately kick legs up and down.</span></div>
<h3 style="box-sizing: inherit; clear: both; font-size: 30px; line-height: 40px; margin-bottom: 20px; margin-top: 35px;">
<span style="font-family: Verdana, sans-serif;">
7. Scissor crunch</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ScissorCrunches.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ScissorCrunches.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ScissorCrunches.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ScissorCrunches.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ScissorCrunches.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ScissorCrunches.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ScissorCrunches.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ScissorCrunches.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-8&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FScissorCrunches.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/ScissorCrunches.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Lie faceup with legs extended, feet together, and hands behind head with elbows wide. Raise right foot straight up toward the ceiling, keeping left leg extended and left foot a few inches off the floor.</span></div>
<div style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 30px; margin-bottom: 25px; margin-top: 25px;">
<span style="font-family: Verdana, sans-serif;">Perform a standard crunch, then lower your upper body to about an inch from the floor and switch legs.</span></div>
<h3 style="box-sizing: inherit; clear: both; font-size: 30px; line-height: 40px; margin-bottom: 20px; margin-top: 35px;">
<span style="font-family: Verdana, sans-serif;">
8. Toe tap</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ToeTaps.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ToeTaps.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ToeTaps.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ToeTaps.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ToeTaps.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ToeTaps.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ToeTaps.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ToeTaps.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-9&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FToeTaps.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/ToeTaps.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Lie faceup and place hands behind ears. Lift legs to the tabletop position (90-degree angle). Press lower back into the floor and crunch forward until shoulders are off the floor.</span></div>
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<span style="font-family: Verdana, sans-serif;">With toes pointed down, lower right foot as far as you can without lifting your back off the floor. Return to the starting position and repeat with left leg.</span></div>
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<h2 style="box-sizing: inherit; clear: both; font-size: 34px; line-height: 44px; margin-bottom: 15px; margin-top: 45px; position: relative;">
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<a href="https://www.blogger.com/null" name="obliques" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;">Obliques</span></a></div>
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<span style="font-family: Verdana, sans-serif;">
9. Side plank</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/SidePlank.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/SidePlank.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/SidePlank.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/SidePlank.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/SidePlank.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/SidePlank.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/SidePlank.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/SidePlank.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-10&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FSidePlank.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/SidePlank.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Lie on your side with the lower arm bent at the elbow. Place lower elbow under shoulder and place an upper hand on hip. Align ankles, hips, shoulders, and head.</span></div>
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<span style="font-family: Verdana, sans-serif;">Push your body toward the ceiling, balancing on the edge of your bottom shoe with one foot stacked on top of the other.</span></div>
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<span style="font-family: Verdana, sans-serif;">
10. Lying side crunch</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/LyingSideCrunch.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/LyingSideCrunch.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/LyingSideCrunch.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/LyingSideCrunch.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/LyingSideCrunch.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/LyingSideCrunch.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/LyingSideCrunch.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/LyingSideCrunch.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-11&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FLyingSideCrunch.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/LyingSideCrunch.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Lie on your side with knees bent at a right angle and twisted to the left. Curl your upper body, lifting shoulders a few inches off the floor. Pause at the top of the contraction and slowly lower back down. Switch sides and repeat.</span></div>
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<span style="font-family: Verdana, sans-serif;">
11. Oblique v-up</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ObliqueVUp.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ObliqueVUp.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ObliqueVUp.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ObliqueVUp.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ObliqueVUp.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ObliqueVUp.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ObliqueVUp.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/ObliqueVUp.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-12&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FObliqueVUp.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/ObliqueVUp.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Lie on your side, arms folded across chest. Keeping legs together, lift them off the floor as you raise top elbow toward the hip. Place the opposite hand on the floor for stability.</span></div>
<h3 style="box-sizing: inherit; clear: both; font-size: 30px; line-height: 40px; margin-bottom: 20px; margin-top: 35px;">
<span style="font-family: Verdana, sans-serif;">
12. Russian twist</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RussianTwist.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RussianTwist.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RussianTwist.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RussianTwist.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RussianTwist.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RussianTwist.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RussianTwist.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/RussianTwist.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-13&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FRussianTwist.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/RussianTwist.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Sit on the floor, knees bent and feet flat. Hold arms straight out in front of the chest, with palms facing down.</span></div>
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<span style="font-family: Verdana, sans-serif;">Lean back so your torso is at a 45-degree angle to the floor. Twist to the right as far as you can, pause, then reverse the movement and twist to the left.</span></div>
<h3 style="box-sizing: inherit; clear: both; font-size: 30px; line-height: 40px; margin-bottom: 20px; margin-top: 35px;">
<span style="font-family: Verdana, sans-serif;">
13. T-stabilization</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/TStabalization.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/TStabalization.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/TStabalization.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/TStabalization.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/TStabalization.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/TStabalization.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/TStabalization.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/TStabalization.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-14&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FTStabalization.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/TStabalization.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Start in a push-up position. Shift weight to left hand and rotate your body. Keeping feet stacked, raise right arm into the air so that arms and torso form a T. Hold for 3 seconds. Return to the starting position and switch to the other side.</span></div>
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<a href="https://www.blogger.com/null" name="compound-exercises" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;">Compound exercises</span></a></div>
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14. Plank</span></h3>
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<span style="font-family: Verdana, sans-serif;">Lie facedown on the floor with feet together and forearms on the floor. Draw abs in and tighten glutes.</span></div>
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<span style="font-family: Verdana, sans-serif;">Lift the entire body off the floor until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return your body to the floor, keeping the chin tucked and back flat.</span></div>
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<span style="font-family: Verdana, sans-serif;"><em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Targets:</em> Upper and lower abdominals, glutes</span></div>
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15. Bicycle kicks</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BicycleKicks.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BicycleKicks.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BicycleKicks.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BicycleKicks.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BicycleKicks.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BicycleKicks.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BicycleKicks.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BicycleKicks.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-15&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FBicycleKicks.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/BicycleKicks.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Lie faceup with legs extended and hands folded across chest. Pull right knee in toward the chest while twisting left shoulder toward right knee. Return to the starting position and repeat with opposite knee and shoulder.</span></div>
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<span style="font-family: Verdana, sans-serif;"><em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Targets:</em> Obliques, lower abdominals</span></div>
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16. Plank jack</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankJack.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankJack.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankJack.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankJack.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankJack.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankJack.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankJack.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankJack.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-16&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FPlankJack.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankJack.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Start in a modified <a class="content-link css-1egta35" href="https://greatist.com/fitness/perfect-plank#1" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #231f20; cursor: pointer;">plank position</a>, balancing on forearms (elbows aligned under shoulders) and toes. Tighten abs so your body is straight from head to heels. Keeping torso tight, hop feet out wide. Hop feet back to the starting position and repeat.</span></div>
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<span style="font-family: Verdana, sans-serif;"><em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Targets:</em> Upper and lower abdominals</span></div>
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<span style="font-family: Verdana, sans-serif;">
17. In-and-out crunch</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/InAndOutCrunches.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/InAndOutCrunches.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/InAndOutCrunches.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/InAndOutCrunches.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/InAndOutCrunches.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/InAndOutCrunches.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/InAndOutCrunches.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/InAndOutCrunches.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-17&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FInAndOutCrunches.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/InAndOutCrunches.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Lie faceup with feet together, legs extended, and hands behind head with elbows wide. Lift shoulder blades and feet off the floor, bending knees in toward chest and lifting the upper body in a standard crunch.</span></div>
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<span style="font-family: Verdana, sans-serif;"><em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Targets:</em> Upper and lower abdominals</span></div>
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<span style="font-family: Verdana, sans-serif;">
18. V-tuck</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Vtuck.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Vtuck.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Vtuck.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Vtuck.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Vtuck.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Vtuck.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Vtuck.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Vtuck.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-18&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FVtuck.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/Vtuck.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Lie faceup with legs extended and arms along sides. Raise head a few inches. Lift legs off the floor, then slowly sit up, drawing knees to elbows directly over hips.</span></div>
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<span style="font-family: Verdana, sans-serif;">Hold, then the slowly lower torso and extend legs, keeping head and feet slightly off the floor.</span></div>
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<span style="font-family: Verdana, sans-serif;"><em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Targets:</em> Upper and lower abdominals</span></div>
<h3 style="box-sizing: inherit; clear: both; font-size: 30px; line-height: 40px; margin-bottom: 20px; margin-top: 35px;">
<span style="font-family: Verdana, sans-serif;">
19. Superman</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Superman.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Superman.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Superman.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Superman.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Superman.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Superman.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Superman.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/Superman.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-19&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FSuperman.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/Superman.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Lie facedown on the floor with arms extended in front of the body, palms facing down. Draw navel in, tighten glutes and pinch shoulder blades together.</span></div>
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<span style="font-family: Verdana, sans-serif;">Simultaneously lift arms, chest, and legs off the floor. Hold. Slowly return to the starting position, keeping the chin tucked.</span></div>
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<span style="font-family: Verdana, sans-serif;"><em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Targets:</em> Glutes and back</span></div>
<h3 style="box-sizing: inherit; clear: both; font-size: 30px; line-height: 40px; margin-bottom: 20px; margin-top: 35px;">
<span style="font-family: Verdana, sans-serif;">
20. Bird dog</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BirdDog.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BirdDog.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BirdDog.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BirdDog.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BirdDog.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BirdDog.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BirdDog.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/BirdDog.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-20&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FBirdDog.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/BirdDog.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Start on your hands and knees. Engage core and pull the belly button in toward the spine. Lift right leg and extend it behind you.</span></div>
<div style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 30px; margin-bottom: 25px; margin-top: 25px;">
<span style="font-family: Verdana, sans-serif;">When you feel stable, extend the left arm out in front of you. Hold for 10–30 seconds. Return to the starting position and repeat with the opposite arm and leg.</span></div>
<div style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 30px; margin-bottom: 25px; margin-top: 25px;">
<span style="font-family: Verdana, sans-serif;"><em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Targets:</em> Upper and lower abdominals, glutes</span></div>
<h3 style="box-sizing: inherit; clear: both; font-size: 30px; line-height: 40px; margin-bottom: 20px; margin-top: 35px;">
<span style="font-family: Verdana, sans-serif;">
21. Plank with alternating arm and leg raise</span></h3>
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<figure class="css-9tw2gq" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; margin: 30px auto; max-width: 564px;"><span class="css-rwmw5v" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; font-size: 0px; line-height: 0; outline: none; position: relative; text-align: center; user-select: none; z-index: 0;"><span class="css-awypfm" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: block; padding-bottom: 376px;"><lazy-image alt="" classname="css-uoe8zd" src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankAlternatingArmLegRaise.jpg?w=1155&h=789" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankAlternatingArmLegRaise.jpg?w=1845 879w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankAlternatingArmLegRaise.jpg?w=1575 750w,//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankAlternatingArmLegRaise.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><span style="font-family: Verdana, sans-serif;"><source media="(min-width: 768px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankAlternatingArmLegRaise.jpg?w=1845 879w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 990px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankAlternatingArmLegRaise.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><source media="(min-width: 1190px)" srcset="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankAlternatingArmLegRaise.jpg?w=1575 750w" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></source><img alt="" class="css-uoe8zd" src="https://i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankAlternatingArmLegRaise.jpg?w=1155&h=789" style="-webkit-font-smoothing: antialiased; bottom: 0px; box-sizing: inherit; left: 0px; max-width: 100%; position: absolute; top: 0px; user-select: none;" /></span></lazy-image></span><hl-share-overlay class="css-18moxll" style="-webkit-font-smoothing: antialiased; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; bottom: 0px; box-sizing: inherit; display: flex; justify-content: flex-start; left: 0px; opacity: 0; padding: 20px; position: absolute; right: 0px; top: 0px; z-index: 1;"><a class="icon-hl-pinterest css-1fquaub" data-event="|Sharebar more|Pinterest" data-pin-custom="true" data-pin-href="https://gr.pinterest.com/pin/create/button?guid=dtCnFnKzMutP-21&url=undefined&media=https%3A%2F%2Fpost.greatist.com%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FPlankAlternatingArmLegRaise.jpg&description=undefined" data-pin-log="button_pinit" data-share-url="https://post.greatist.com/wp-content/uploads/sites/2/2019/05/PlankAlternatingArmLegRaise.jpg" href="https://www.blogger.com/null" rel="noopener noreferrer nofollow" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" target="_blank" title="Share on Pinterest"><span class="css-8yl26h" style="box-sizing: inherit; color: transparent; display: inline-block; font-family: Verdana, sans-serif; height: 1px; margin-left: -1px; overflow: hidden; width: 1px;">Share on Pinterest</span></a></hl-share-overlay></span></figure></div>
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<span style="font-family: Verdana, sans-serif;">Start in a push-up position. Lift your right arm and left leg at the same time without moving your torso. Hold. Return to the starting position, then repeat, lifting the opposite leg and arm.</span></div>
<div style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 30px; margin-bottom: 25px; margin-top: 25px;">
<span style="font-family: Verdana, sans-serif;"><em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Targets:</em> Upper and lower abdominals, glutes</span></div>
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Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-84815605713129374162020-03-15T21:57:00.000+02:002020-03-15T21:57:14.704+02:00Positional game 7v7+3 neutral players (17p)<div dir="ltr" style="text-align: left;" trbidi="on">
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Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-20108281876448482142020-01-30T15:07:00.000+02:002020-01-30T15:07:39.916+02:00To Bασικό Rondo 4v1 ως εργαλείο αξιολόγησης νεαρών ποδοσφαιριστών<iframe frameborder="0" src="https://docs.google.com/file/d/1Oi47SaZfH5HKs_VLw-zSdGJkyexXEaEF/preview" width="760" height="700"></iframe>
Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-59388292798313429222019-09-15T06:08:00.000+03:002019-09-15T06:08:30.743+03:00Επιθετική Οργάνωση -Φάση κατοχής μπάλας - Εκμετάλλευση κενού χώρου<div dir="ltr" style="text-align: left;" trbidi="on">
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Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-87892612400669548982019-09-15T05:34:00.000+03:002019-09-15T05:34:21.356+03:00Ρεαλισμός και Ανταγωνισμός στην προπόνηση ποδοσφαίρου- Γνωστική Τακτική Ενσωμάτωση
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Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-42395121162754308892019-05-15T18:52:00.000+03:002019-05-15T18:52:28.120+03:00Μοντέλο ανάπτυξης νεαρών ποδοσφαιριστών με βασικό άξονα τις προσωπικές μονομαχίες<div dir="ltr" style="text-align: left;" trbidi="on">
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<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;"><b>Youth Football Development 2019<o:p></o:p></b></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;"><b>Yuhua District, Changsha, Hunan, China<o:p></o:p></b></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="background: white; line-height: 115%;"><span style="font-family: Verdana, sans-serif;"><b>KNVB (Royal
Dutch Football Association)<o:p></o:p></b></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="background: white; line-height: 115%;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="line-height: 115%;">Lefteris Kalogirou,
Supervisor-Head Coach Yuhua District</span><span lang="EN-US" style="line-height: 115%;"><o:p></o:p></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="line-height: 115%;"><br /></span></span></div>
<div class="MsoListParagraph" style="margin-left: 39.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<span style="font-family: Verdana, sans-serif;"><b><span lang="EN-US" style="line-height: 115%;"><span style="mso-list: Ignore;"><span style="font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN-US" style="line-height: 115%;">Age
groups ( U6-U7-U8)</span></b><span lang="EN-US" style="line-height: 115%;"><span style="mso-spacerun: yes;">
</span>3 trainings per week <o:p></o:p></span></span></div>
<div class="MsoListParagraph" style="margin-left: 39.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="line-height: 115%;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;">-<u>Introduction to the duels</u> (we urge the kids to
play freely 1v1,1v2,2v2)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;">Training in 1v1, 1v2, 2v2, Dribbling, creativity,
exploration ( do not play 4v4, 3v3 at these ages, results not important, no
passing)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;">We train all aspects of 1v1, 1v2, 2v2 (behind, side,
in front of).<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="line-height: 115%;"><span style="mso-list: Ignore;">-<span style="font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="line-height: 115%;"><b>Age
groups (U9-U10)</b></span><span lang="EN-US" style="line-height: 115%;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>3 trainings per week<o:p></o:p></span></span></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="line-height: 115%;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;">Start learning technical skills through
games. (passing, receiving, shooting)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<u><span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;">Training through 1v1, 1v2 , 2v2 , 3v3 , 2v3 duels<o:p></o:p></span></span></u></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;">Pay attention to teaching the first touch, in all
technical skills use both feet.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="line-height: 115%;"><span style="mso-list: Ignore;">-<span style="font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="line-height: 115%;"><b>Age
groups (U11-U12)</b><span style="mso-spacerun: yes;"> </span></span><span lang="EN-US" style="line-height: 115%;">4
trainings per week<o:p></o:p></span></span></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="line-height: 115%;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><u><span lang="EN-US" style="line-height: 115%;">Improve our creativity, decisions making
using<span style="mso-spacerun: yes;"> </span>duels ( 1v1,2v1,2v2)</span></u><span lang="EN-US" style="line-height: 115%;"> –
refine technical skills<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;">Apply to learn into games (3v3, 4v4), improve
creativity, exploration, let players free to make quick decisions.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;">Starting foundamentals rondo games (3v1, 4v1,4v2, 5v2)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="line-height: 115%;"><span style="mso-list: Ignore;">-<span style="font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-US" style="line-height: 115%;"><b>Age
groups (U13-U14)</b></span><span lang="EN-US" style="line-height: 115%;"><span style="mso-spacerun: yes;"> </span>5
trainings per week<o:p></o:p></span></span></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="line-height: 115%;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;">Technical skills perfection through games 4v4, 5v5<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;">Tactical periodization training
(defense-attack-negative transition-positive transition) using small sided
games, positional games, rondos (4v2+1, 5v3, 6v3, 5v3+2, 4v4+3 …. etc.)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<u><span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;"><b>Weekend
matches</b><o:p></o:p></span></span></u></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;"><span style="mso-spacerun: yes;">U6: </span>2v2<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;">U7:<span style="mso-spacerun: yes;"> </span>3v3<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;">U8-U9: 5v5<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;">U10-U12: 8v8</span></span><span style="line-height: 115%;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="line-height: 115%;"><span style="font-family: Verdana, sans-serif;">U13+ : 11v11</span>
<span style="font-size: 12pt;"><o:p></o:p></span></span></div>
<br /></div>
Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-88294610611987347312019-03-20T14:13:00.001+02:002019-03-22T04:27:50.897+02:00Game 2vs2 in blocked zones - to force dominant<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQkI_eEAiyScP41u2Hu5KdrvO4j2n2Zy-_39ZDpClcXoXAp78iou9aqsUnZeM78DFrkKSJxEmD9xLMQcxBlq8TsVpcSC2088RVoNeAfeV2gaCQY2gKhjZR8cB5jmv3A0IJm7x5-jS-yAs/s1600/Benjamin-Barth%25C3%25A9l%25C3%25A9my.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="277" data-original-width="574" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQkI_eEAiyScP41u2Hu5KdrvO4j2n2Zy-_39ZDpClcXoXAp78iou9aqsUnZeM78DFrkKSJxEmD9xLMQcxBlq8TsVpcSC2088RVoNeAfeV2gaCQY2gKhjZR8cB5jmv3A0IJm7x5-jS-yAs/s640/Benjamin-Barth%25C3%25A9l%25C3%25A9my.png" width="640" /></a></div>
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<br />
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><span lang="EN-US" style="background: white; line-height: 115%;">Age: 12+ yrs Duration:</span><span lang="EN-US" style="background: white; line-height: 115%;"> <strong><span style="font-weight: normal;">Working time </span></strong><strong>:</strong> 4 ', Recovery time: 1 to 2</span><span lang="EN-US" style="background: white; color: #555555; line-height: 115%;"> '.</span><span lang="EN-US" style="background: white; line-height: 115%;"> </span></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><span lang="EN-US" style="background: white; line-height: 115%;">Intensity:
medium </span><span style="line-height: 115%;"><!--[if gte vml 1]><v:shape id="Εικόνα_x0020_46"
o:spid="_x0000_i1027" type="#_x0000_t75" alt="https://www.professionalsoccercoaching.com/images/soccer_players.png"
style='width:20.4pt;height:20.4pt;visibility:visible;mso-wrap-style:square'>
<v:imagedata src="file:///C:\Users\lefteris\AppData\Local\Temp\msohtmlclip1\01\clip_image005.png"
o:title="soccer_players"/>
</v:shape><![endif]--><!--[if !vml]--><!--[endif]--></span><span lang="EN-US" style="background: white; line-height: 115%;"> Players: 16 </span><span style="line-height: 115%;"><!--[if gte vml 1]><v:shape id="Εικόνα_x0020_49"
o:spid="_x0000_i1026" type="#_x0000_t75" alt="https://www.professionalsoccercoaching.com/images/shirticon.jpg"
style='width:15.6pt;height:15.6pt;visibility:visible;mso-wrap-style:square'>
<v:imagedata src="file:///C:\Users\lefteris\AppData\Local\Temp\msohtmlclip1\01\clip_image007.jpg"
o:title="shirticon"/>
</v:shape><![endif]--><!--[if !vml]--><!--[endif]--></span><span lang="EN-US" style="background: white; line-height: 115%;"> Positions:
All </span><span style="line-height: 115%;"><!--[if gte vml 1]><v:shape id="Εικόνα_x0020_52"
o:spid="_x0000_i1025" type="#_x0000_t75" alt="soccer coaching drills field"
style='width:16.8pt;height:20.4pt;visibility:visible;mso-wrap-style:square'>
<v:imagedata src="file:///C:\Users\lefteris\AppData\Local\Temp\msohtmlclip1\01\clip_image009.png"
o:title="soccer coaching drills field"/>
</v:shape><![endif]--><!--[if !vml]--><!--[endif]--></span><span lang="EN-US" style="background: white; line-height: 115%;"> Area:40X30m</span><span lang="EN-US" style="line-height: 115%;"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="background: white; line-height: 115%;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<b><u><span lang="EN-US" style="line-height: 115%;"><span style="font-family: "verdana" , sans-serif;">Set up<o:p></o:p></span></span></u></b></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><span lang="EN-US" style="background: white; line-height: 115%;">2 zones of 20x30m, separated by a zone of 4m. 2vs2
in the 2 zones, and 1 player from each team in the central zone. 2 players
from each team are behind the goals in the offensive zone. 3 touches of
ball, 1 touch for the supports, the player in central zone does not defend on
the other. In the offensive zone, the players can find in support the
player in the central area, who can hit the goal. </span><b><u><span lang="EN-US" style="line-height: 115%;"><o:p></o:p></span></u></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 4.8pt;">
<b><u><span lang="EN-US"><span style="font-family: "verdana" , sans-serif;">Exercise Objectives<o:p></o:p></span></span></u></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 4.8pt;">
<span style="font-family: "verdana" , sans-serif;"><strong><span lang="EN-US" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Technico-tactics:</span></strong><span lang="EN-US" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> Creation and use of
space. Duel, protection, dribbling. Close the direct play hall and
organize the marking. </span><span lang="EN-US"><br style="box-sizing: border-box; overflow-wrap: break-word;" />
<strong style="box-sizing: border-box; overflow-wrap: break-word;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Athletic:</span></strong><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> Anaerobic,
neuromuscular and strength. </span><br style="box-sizing: border-box; overflow-wrap: break-word;" />
<strong style="box-sizing: border-box; overflow-wrap: break-word;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Mental: </span></strong><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> The
2vs2 does not allow the player to "hide". </span></span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Meaning of sacrifice and effort.</span><b><u><span lang="EN-US"><o:p></o:p></span></u></b></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 4.8pt;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 4.8pt;">
<span style="font-family: "verdana" , sans-serif;"><strong><u><span lang="EN-US" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Appraisal</span></u></strong><span lang="EN-US"><br />
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Allowing to work all the factors of the
performance, the reduced games, well quantified, are an excellent tool of
training. Depending on their format, we can work on the different
parameters (endurance, resistance, speed and force). The game presented
above is an excellent compromise, which allows you to work on the
"force" parameter, while mobilizing a large part of your workforce
during the same working time.</span></span><b><u><span lang="EN-US"><o:p></o:p></span></u></b></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 0cm; margin-top: 0cm;">
<br /></div>
<div class="MsoNormal">
<b><u><span lang="EN-US" style="line-height: 115%;"><span style="font-family: "verdana" , sans-serif;">Note<o:p></o:p></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "verdana" , sans-serif;"><span lang="EN-US" style="background: white;">Integrated
fitness training is an important part of planning modern training. </span><span lang="EN-US"><br style="box-sizing: border-box; overflow-wrap: break-word;" />
<span style="background: white;">Depending on the format (small, medium or large)
we can work the various factors of the physical performance of the player
through integrated work. </span><br style="box-sizing: border-box; overflow-wrap: break-word;" />
<span style="background: white;">We will be able to work <o:p></o:p></span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-US" style="background: white;"><span style="font-family: "verdana" , sans-serif;">the
endurance parameter via the games (a lot of players / little space),<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-US" style="background: white;"><span style="font-family: "verdana" , sans-serif;">the
resistance parameter via the games (a lot of players / a lot of space), <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-US" style="background: white;"><span style="font-family: "verdana" , sans-serif;">the
speed parameter via the games (few players / a lot of space) ,<o:p></o:p></span></span></div>
<span lang="EN-US" style="background: white; line-height: 115%;"><span style="font-family: "verdana" , sans-serif;"> and finally the parameter force
via the games (few players / little space) . </span></span><br />
<span lang="EN-US" style="background: white; line-height: 115%;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span>
<span lang="EN-US" style="background: white; line-height: 115%;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span>
<span lang="EN-US" style="background: white; line-height: 115%;"><span style="font-family: "verdana" , sans-serif;">Lefteris Kalogirou - UEFA A Coach</span></span></div>
Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-81919066780636036762018-11-29T19:00:00.004+02:002018-11-29T19:00:35.673+02:00Passing Pattern Drill: Penetrating Passes<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGVJX2tuJOMlE4p4m_SvPfj-iz_icVFqDghqAvGdH3rwxXRjTnbcOrAq8dkpXxgUer9Q9JzoPFRJ7X0lfEofZiBe9qmrCQxnEbyDEE2aDPxmGgk6C_Xrkkp1Q72Q7khGQdnarC-kDOcjQ/s1600/125.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="533" data-original-width="720" height="472" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGVJX2tuJOMlE4p4m_SvPfj-iz_icVFqDghqAvGdH3rwxXRjTnbcOrAq8dkpXxgUer9Q9JzoPFRJ7X0lfEofZiBe9qmrCQxnEbyDEE2aDPxmGgk6C_Xrkkp1Q72Q7khGQdnarC-kDOcjQ/s640/125.png" width="640" /></a></div>
<br />
<span style="font-size: small;"><span style="font-family: Verdana, sans-serif;">Touch Penetrating Ball Grid: 15×15 Yards</span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: Verdana, sans-serif;">
</span></span><span style="font-size: small;"><span style="font-family: Verdana, sans-serif;">Instructions:</span></span><br />
<span style="font-size: small;"><span style="font-family: Verdana, sans-serif;"> The red players on the outside must make 2 passes
before playing the 3rd pass through the cones into a blue player. The
receiving blue player must play the ball back to the other blue player
through the cones 1-touch, the receiving blue player will then play
1-touch to any red player on the outside. Blue players must stay on
opposite sides of the middle cones in order to combine together. The
entire exercise is played 1-touch. Key Points: Properly weighted
one-touch pass, passing to the receiving players correct foot, eyes up
to see the penetrating ball, blue players must open up to allow
penetrating passing coming in and support for the combination, red
players should be active on the outside getting into good supporting and
passing positions.</span></span></div>
Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-86360407142552000222018-11-29T16:15:00.001+02:002018-11-29T16:15:57.946+02:00Playing Out The Back with Zones<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmIzgwEJzgk7LO3fciYJp2zchVSCFbCXfAyiyi6bzfKmkLu1Inrl2A0ZJJ-u5HYOovfpOrXxoMmEwPOUPNiFikUsGyIAx5hTcWd3_g9xpCqpy8JLnxqNdMtWRu97MnES8Wd4BDndN-TUA/s1600/Playing+Out+the+Back+With+Zones.mp4" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="240" data-original-width="320" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmIzgwEJzgk7LO3fciYJp2zchVSCFbCXfAyiyi6bzfKmkLu1Inrl2A0ZJJ-u5HYOovfpOrXxoMmEwPOUPNiFikUsGyIAx5hTcWd3_g9xpCqpy8JLnxqNdMtWRu97MnES8Wd4BDndN-TUA/s320/Playing+Out+the+Back+With+Zones.mp4" width="320" /></a></div>
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Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-43768397810905033082018-11-12T14:26:00.001+02:002018-11-12T14:26:00.354+02:00TRANSITIONAL RONDO 6V4+2<div dir="ltr" style="text-align: left;" trbidi="on">
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Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-70054849609799779152018-09-24T07:59:00.001+03:002018-09-24T07:59:33.874+03:00Football Scouting Program Presentation<div dir="ltr" style="text-align: left;" trbidi="on">
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Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-27042375751175411102018-08-25T14:03:00.002+03:002018-09-24T07:46:53.542+03:00Football Training Methodology for Developmental Ages - UEFA model<div dir="ltr" style="text-align: left;" trbidi="on">
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<span id="goog_951873487"></span><span id="goog_951873488"></span></div>
Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-17005581839216956332018-08-06T15:19:00.000+03:002018-08-12T23:43:07.342+03:00Φαινόμενο σχετικής ηλικίας (RAE) στο ποδόσφαιρο - Διαχείριση του φαινομένου από τους προπονητές
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Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-10871629813394477572018-08-01T00:23:00.001+03:002018-08-12T23:43:31.378+03:00Προσδιορισμός και καθοδήγηση ποδοσφαιρικού ταλέντου
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Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-29075063826720084952018-07-30T00:26:00.004+03:002018-08-12T23:43:50.360+03:00Scouting Program Presentation - Πρόγραμμα Ανίχνευσης Ποδοσφαιριστών
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Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-74540244016406361582018-07-10T20:20:00.000+03:002018-08-13T00:22:06.923+03:00Curriculum Vitae<iframe src="https://docs.google.com/viewer?srcid=1UAq2jWKP0P6MtVhf8k2-hVaE6DYc7aFY&pid=explorer&efh=false&a=v&chrome=false&embedded=true" width="740px" height="680px"></iframe>
Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0tag:blogger.com,1999:blog-5671502914592958985.post-18785691699824853922018-07-06T13:13:00.000+03:002018-07-06T13:13:41.172+03:00Εφαρμογή παιχνιδιών θέσης στην προπόνηση τακτικής (positional games)– B μέρος<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: "verdana" , sans-serif;"> Στο β΄μέρος της παρουσίασης της εφαρμογής των παιχνιδιών θέσης (positional games) στην προπόνηση τακτικής ακολουθούν παραδείγματα με διάφορους τακτικούς στόχους.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">-<b><u> <span style="font-size: x-small;">ΠΑΙΧΝΙΔΙ ΘΕΣΕΩΝ (POSITIONAL GAME) 9 V 5 ΚΑΤΟΧΗΣ-ΑΝΤΕΠΙΘΕΣΗΣ</span></u></b></span><br />
<span style="font-family: "verdana" , sans-serif;"><b><u><span style="font-size: x-small;"><br /></span></u></b></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "verdana" , sans-serif;"><b><u><span style="font-size: x-small;"><br /></span></u></b></span>
<span style="font-family: "verdana" , sans-serif;"><b><span style="font-size: x-small;">ΔΙΑΡΚΕΙΑ: 15΄</span></b></span><br />
<span style="font-family: "verdana" , sans-serif;"><b><span style="font-size: x-small;"><br /></span></b></span>
<span style="font-family: "verdana" , sans-serif;"><b><span style="font-size: x-small;">ΑΡ. ΠΑΙΚΤΩΝ: 14</span></b></span><br />
<span style="font-family: "verdana" , sans-serif;"><b><span style="font-size: x-small;"><br /></span></b></span>
<span style="font-family: "verdana" , sans-serif;"><b><span style="font-size: x-small;">ΔΙΑΣΤΑΣΕΙΣ: 36μ χ 24μ</span></b></span></div>
Lefteris Kalogirouhttp://www.blogger.com/profile/04637325941047886924noreply@blogger.com0