"When doing any kind of core exercise, it's always better to go at a slow or moderate tempo – never, ever fast," Renderer says. "You'll have more control over your movements and rely less on momentum to get from one position to the next." She says a lot of people tend to lift upward really fast and then lower back down slowly, but the entire exercise should be done at a continuous pace. By holding each position for two or three counts (for moderate speed) or up to four counts (for slow tempo), you'll actually recruit your muscles to do the work instead of riding on your body's momentum.
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