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Try This: Frog pelvic tilt

Frog pelvic tilt can help you define your abs.

June 16, 2012|By Jeannine Stein, Special to the Los Angeles Times

Everyone covets defined abs, and the frog pelvic tilt will help you get there. The exercise comes from Pasadena-based fitness expert, video host and teacher Tracey Mallett (www.traceymallett.com). Mallett is the founder of Booty Barre, a technique that combines elements of dance, yoga and Pilates to strengthen and stretch the body. No prior experience in any of those disciplines is necessary, but maintaining good form is. Make sure that the spine, neck and head are aligned and that the movements are slow and deliberate.

What it does: The move targets the internal and external obliques on the sides of the abdomen as well as the transverse abdominis, which is below the internal obliques. Concentrate on the quality of the exercise, maintaining good form, rather than quantity.

How to do it: Lying on a mat, place the hands on the back of the head and lift the head, neck and shoulders off the floor. Lift the hips, rotate them outward, bend the knees and cross the legs at the ankles. Do a pelvic tilt as you exhale, bringing the knees to the head as you focus on the abdominal muscles. Lower the head and shoulders to the mat and extend the legs straight up while inhaling.

How much: Do five pelvic tilts, then cross the legs the other way and do five more. To make this more difficult, extend the legs out at an angle instead of straight up.

health@latimes.com

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