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Instantly Feel the Burn With This Crazy-Effective Plank Variation

Tired of lifting weights or doing push-ups? Then give the Dolphin Dive a try. It'll tone your shoulders, upper arms, and back, and it will also increase flexibility in your hamstrings — using just your body weight.

  • Begin in Quarter Dog with the forearms parallel. Press your hips and shoulders back toward your feet, lengthening through your spine. Tilt your tailbone up slightly to feel a stretch in your lower back.
  • With fingers spread wide, take a deep breath in, and as you exhale, dive forward, lowering the chin so it's barely touching the floor in front of the fingertips. The shoulders should hover over the wrists, and the elbows should remain in line with the middle fingers.
  • Inhale and press back to Quarter Dog. Complete two to three sets of 10 to 15 reps.
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