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CORE Exercises

Your core is just that: the center of your entire body. It’s importance in form, function and fashion cannot be overestimated. 90% of backaches can be eliminated by strengthening your core muscles. In addition to making pain history, a strong core will let you look great on the beach now and carry your grandkids around in the future—instead of having them carry you around in a wheelchair. This section runs the gamut from how to do the most effec-

Standing Knee Raises

Stand upright, feet slightly apart, then raise your left knee as high as possible. Hold it up for three seconds. Balancing like this will also help develop all your leg muscles in your standing leg. Then lower your leg slowly, and raise your right knee in the same manner. Beach

Beach Scissors

Lying on your left side with your left hand propping your head up, raise your right leg as high as possible, keeping it straight. Hold for three seconds. Return to starting position and repeate ,when you finished just flip over and do the same on the other side.

Russian Twists

Sit upright on the ground with your arms crossed and knees bent. Lift your feet off the ground. Twist so that your left elbow touches your right knee, then twist the other way so that your right elbow touches your left knee. Go back and forth, twisting as much as you can at the waist, without lowering your legs. If you like, you can cross your ankles.

Hip Ups

Lie on your right side with your right elbow directly underneath your shoulder. Place your left foot on top of your right foot .Now raise your pelvis off the ground so that your body's straight from head to heels and your pelvis is forward and in line with the rest of your body. Slowly lower your hip back to the ground. Do ten reps then switch sides.

Crunch It Ups

A favorite of some Marines I used to train with .Lie flat on your back.With your kness bent (the closer your butt is to your feet,the easier this execise is),tuck your feet under something (bed,couch,chair,bookcase,coffee table, etc.). Cross your arms in front of your stomach. Keeping your arms pressed against your stomach, bring your upper body up just enough to touch your elbows to the very bottoms of your thighs then go back down until your shoulder blades touch the ground again. There is very little range of motion in this exercise, and yet it’s greatly effective. Try doing 100 of these, no matter how many sets it takes you. As your abs get more and more developed, it’ll take you less and less sets, until someday you can crank out 100 straight and your abs are hard as a rock.


A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine.

I am so happy, my dear friend, so absorbed in the exquisite sense of mere tranquil existence, that I neglect my talents. I should be incapable of drawing a single stroke at the present moment; and yet I feel that I never was a greater artist than now.

When, while the lovely valley teems with vapour around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary, I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth, a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image.

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