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Lie on your back, and hold onto the sides of the bench behind you. Keeping your legs together, raise the legs up toward the ceiling. Keeping the legs together, lift your hips and lower back off the bench, making sure the legs point directly up as you lift and twist toward the left. Return

Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms