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Week 6 VIP plan is hardcore *wink, wink* I'm so silly. Also NO POLE is needed, making this a great option for travel or if you don't have a home pole but would like to improve your core.
Things you'll need:
For this plan, I've selected 3 individual exercises and several strength and stretching routines, because beautiful back bends aren't about just increasing flexibility—you need strength too! Training your core strength will allow you to properly and safely hold poses. Do the individual exercises listed 3 times a week, but no more.
Standing ab crunch (use the edge of a doorway if you don't have a pole) 3 sets of 12-20 reps. Both sides
Hollow body (you can skip this if you're totally new to exercise) 5-30 seconds 2 times, breathing the whole time, don't hold your breath!
The ab switch 1-3 sets of 8-20 reps. Both sides
I've listed 3 strength building routines and 2 flexibility routines for you to choose from. Do not try to do all of these in one week! I wanted to offer you a selection. I suggest picking one strength routine and one flexibility routine and using them for the whole week. Then switch it up with a different one once or twice a week, then switch it up again. Our bodies become accustomed to the movements and exercises we do, so changing things is one of the easiest ways to ensure growth.
Strength Core conditioning routine 3 times per week (if you choose this one)
Strength Ball core workout 3 times per week (if you choose this one)
Strength Sexy legs and abs routine 3 times per week (if you choose this one)
Flexibility Back mobility routine 2 times per week (if you choose this one)
Flexibility Active back routine 2 times per week (if you choose this one)
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