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<img src="https://ik.imagekit.io/rezeve/cms/images/blog-posts/598e52ae-55ce-4742-9b09-918a12dc9586~Rezeve%20Gambar%20Fix%20(8).jpg">Source: Drazen Zigic on Freepik Okay, so you're squished in your seat during your daily commute, idly swiping through your phone or staring out the window, and it hits you: "Why not turn this travel time into something epic?" Let's face it, we all dream of sneaking in a cheeky workout during the day but finding the time? Ugh, as if! Well, guess what? It's totally possible to transform your boring commute into a secret fitness session. And no, we're not talking about doing burpees on the train or lunges down the bus aisle (though, props to you if that’s your thing!). We're diving into something way cooler and subtler – core workouts you can do while seated! "Why the core?" you ask. Picture this: A core so strong, you're not just sitting; you're reigning on your commute throne! A strong core means better posture, less back ache, and you're basically one step closer to being a superhero. And the best part? You can stealthily tone your core without your fellow commuters being any wiser. In this article, we’re rolling out three super easy yet ridiculously effective seated core workouts. Whether you're on a train, bus, or in a cab, these moves are your secret weapon to fitness. So, let's buckle up (literally) and turn your next commute into a low-key ab-toning party. Your core's about to go from "meh" to "whoa" - and all before you even get to work! <h2>The importance of core workouts</h2>So, we’ve all heard about “working the core,” but what’s the big deal? Why is everyone from fitness gurus to your neighbour who runs marathons raving about core strength? Let’s break it down in the most non-boring way possible. First off, your core is not just about sporting a beach-ready belly (though, let’s be real, that’s a pretty sweet perk). It's like the central powerhouse of your body. Think of it as your body’s command center – when it's strong, everything else just works better. 1. Say goodbye to back painEver felt that nagging ache in your lower back after a long day? Strengthening your core is like giving your back a superhero sidekick. A strong core supports your back, reducing the oh-so-annoying aches and pains. 2. Hello, posture goals!Want to sit taller and stand prouder? Core strength is your ticket. It's like an invisible corset that keeps you upright, making slouching on your desk a thing of the past. 3. Everyday tasks? easier!From picking up grocery bags to reaching for that top shelf, a strong core turns everyday tasks into a breeze. It’s like upgrading your body to handle life’s little challenges with ninja-like ease. 4. Rocking your fitness goalsWhether you're into running, yoga, or even just walking, a solid core takes your performance up a notch. It's the secret ingredient in your fitness recipe that makes everything else just click. So, why should you care about core workouts during your commute? Because it's the perfect time to sneak in some fitness magic. No extra time needed, no fancy equipment – just you, your seat, and a commitment to making your core ridiculously awesome. In the next sections, we'll dive into the actual workouts. Get ready to turn your commute into a core-strengthening fiesta, and wave hello to a stronger, healthier, and happier you! <img src="https://ik.imagekit.io/rezeve/cms/images/blog-posts/f20e339a-adbf-4342-b6c9-974b92dd220d~Rezeve%20Gambar%20Fix%20(9).jpg">Source: Freepik <h2>Workout 1: Isometric holds</h2>Let's kick off our stealthy commute workout with something simple yet super effective: Isometric Holds. Sounds technical, right? But it's just a fancy way of saying, "Hold your muscles tight without moving." Easy-peasy! Here's how to do it: 1. Find your sitFirst, sit up straight. No slouching! Pretend there’s a string pulling you up from the top of your head. This is your starting position. 2. Engage your coreNow, imagine you're trying to zip up a really tight pair of jeans. Pull your belly button towards your spine. Feel that? That's your core muscles saying hello! 3. Hold it right thereKeep those muscles engaged. Aim to hold this for about 10-20 seconds to start with. Remember to breathe normally – no holding your breath! 4. Rest and repeatRelax for a few seconds, then go for another round. Aim for about 3-5 reps. As you get stronger, you can increase the hold time and reps. Why is it good? No sweat, literallyYou won’t break a sweat, but your core will definitely feel the workout. Perfect for not arriving at work or home looking like you've run a marathon. Super discreetNobody around you will even know you're working out. It's like being a fitness ninja! Builds enduranceThis move strengthens your core over time, making those longer holds easier and boosting your overall core stamina. Remember, the key here is consistency. It might seem too easy or too small to matter, but trust me, these subtle movements add up. By doing these isometric holds regularly during your commute, you're setting the foundation for a stronger core, better posture, and yes, even working towards that dreamy beach body. <img src="https://ik.imagekit.io/rezeve/cms/images/blog-posts/31bd37da-09ec-4267-adf1-8f42a32ae3da~Rezeve%20Gambar%20Fix%20(10).jpg">Source: Drazen Zigic on Freepik <h2>Workout 2: Seated oblique twists</h2>Next up in our commute workout series are the Seated Oblique Twists. This is a fantastic move for targeting those side muscles, known as obliques, which are crucial for that all-important core strength and a sculpted waist. How to twist it right: 1. Start seatedSit up straight with your feet flat on the floor. Again, think of that imaginary string keeping your spine nice and tall. 2. Hands upPlace your hands behind your head with your elbows out wide. This isn’t just for dramatic effect; it helps you keep your posture right. 3. Twist gentlyNow, gently twist your upper body to the right, keeping your hips and legs facing forward. Feel the sides of your abdomen stretch and contract? That's the sweet spot. 4. Back to center and switchReturn to the center and then twist to the left. That’s one rep. Aim for about 10-15 reps each side, depending on how long your commute is. Why is it good? Oblique oomphTargets those often-neglected side muscles, which is great for overall core balance and that toned look. Easy on the spineThis twist is gentle and controlled, making it spine-friendly. Just remember, smooth movements – no jerking! Boosts flexibilityRegular twists can increase your torso’s range of motion. Hello, increased flexibility! Just a little heads-upBe mindful of your movements, especially if you're in a moving vehicle. The goal is to engage the muscles, not to twist as far as possible. It's all about quality, not quantity! <img src="https://ik.imagekit.io/rezeve/cms/images/blog-posts/6b44fab6-73fc-4277-baf1-95aa64bc6a1b~Rezeve%20Gambar%20Fix%20(11).jpg">Source: Drazen Zigic on Freepik <h2>Workout 3: Abdominal contractions</h2>For our final act in the commute core workout series, let’s get into Abdominal Contractions. This one is a game-changer, working deep into your core muscles with a simple yet powerful move. Here’s How to Nail It: 1. Start with postureAs with our previous exercises, begin by sitting up straight. This is your power pose – own it! 2. Engage and contractTake a deep breath in. As you exhale, contract your abdominal muscles as if you’re bracing for a light punch in the stomach. Keep your upper body relaxed. 3. Hold the squeezeTry to hold this contraction for about 5-10 seconds. You should feel your abs working, but you shouldn’t be holding your breath. 4. Release and breathe&nbsp;Gently release the contraction and breathe in. That’s one rep done. Aim for around 10 reps to start with, and as you get stronger, you can increase the duration and number of reps. Why is it good? Deep muscle activationThis exercise gets those deep core muscles working, which is essential for a strong, stable core. Improves muscle toneRegular abdominal contractions help improve the tone and endurance of your abs, leading to better core strength. Super stealthyLike our other workouts, this one is uber-discreet. You’re getting a solid workout, and nobody around you is any wiser! Each time you contract and release, you're silently yet effectively forging a stronger, more resilient core. These movements are like tiny power boosts, gradually building up your core strength with each commute. So, as you sit there, amidst the hum of the journey, remember: each gentle squeeze is a step towards a stronger you.&nbsp; <h2>Maximizing your commute for fitness</h2>Now that you're armed with these awesome core workouts, let's talk about how to really maximize your commute for peak fitness benefits. It's not just about the exercises; it’s about creating a routine that sticks and enhances your overall well-being. Consistency is keyFirst things first, make these workouts a regular part of your commute. It’s like brushing your teeth – do it every day, and it becomes second nature. A little effort every day adds up to big results over time. Combine with healthy habitsWhy stop at core exercises? Bring a water bottle and stay hydrated, pack healthy snacks to avoid vending machine temptations, and maybe get off a stop early to add some walking to your day. It's about making your commute a holistic health experience. Track your progressKeeping a simple log of your workouts and how you’re feeling can be super motivating. Over time, you’ll be able to see your progress, like holding those isometric holds longer or feeling less back pain. Stay motivatedFind what keeps you pumped. Is it seeing your progress? Setting small goals? Rewarding yourself once you reach a milestone? Whatever it is, use it to keep your momentum going. Safety firstAlways be mindful of your surroundings, especially on moving vehicles. Safety over everything! By turning your commute into a fitness opportunity, you’re not just working on your physical health; you’re giving your mental health a boost too. It's a time to disconnect from the stresses of the day and focus on you. So, next time you're en route, remember: you're not just commuting, you're elevating your life, one core workout at a time! <h2>Safety considerations and precautions</h2>While transforming your commute into a fitness routine is an exciting and effective way to improve your health, it's crucial to keep safety at the forefront. Here’s how to make sure your on-the-go workouts are both safe and effective. 1. Listen to your bodyThe golden rule of any exercise routine is to listen to your body. If something feels off or painful (and not in the good, workout-burn kind of way), stop immediately. It’s better to take it easy than risk an injury. 2. Mind your spaceBe aware of your surroundings. Ensure you have enough space to perform the exercises without bumping into someone or something. This is especially important in a moving vehicle. 3. Avoid overexertionYes, we’re all for pushing limits, but not at the cost of your health. Start slow, especially if you’re new to core workouts, and gradually increase intensity. 4. Stay hydratedEven though these workouts are low intensity, staying hydrated is key. Keep a water bottle handy and take small sips throughout your commute. 5. Consider motion sicknessIf you're prone to motion sickness, some exercises might exacerbate it. If you feel dizzy or nauseous, take a break. 6. Consult a professionalIf you have any existing health conditions or concerns, it’s a great idea to consult with a healthcare professional before starting any new exercise routine. 7. Safety in transitAlways prioritize your safety in transit. If you’re in a moving vehicle, make sure you’re seated safely, and avoid any exercises during turbulent or erratic movements. <div class="quill-hr" contenteditable="false"><hr style="undefined" class=""></div> <h2>Conclusion</h2>So, who knew your daily commute could turn into such a fitness goldmine, right? It's like finding a secret room in your house you never knew existed – full of potential! We've journeyed through three super simple, yet incredibly effective core workouts that you can do right in your seat, turning mundane travel time into a powerhouse of fitness opportunities. Now, let's be real for a second – will these workouts turn you into a bodybuilder or a fitness model? Probably not. But that's not the point. The real win here is about making the most of the time you have, about sneaking in that extra bit of health and wellness into your daily routine. It's about taking a moment that was previously unused (or used for endless scrolling through social media) and turning it into something that benefits you physically and mentally. Think about it – how awesome is it to get to your destination not just physically, but also feeling mentally pumped because you did something great for your body? It's about those small steps, those little wins that add up to a big impact on your health and well-being. Cheers,Friska 🐨 Read next: <a href="https://www.rezeve.com/blogs/leg-workouts-with-dumbbells-full-steps--guide" rel="noopener noreferrer" target="_blank">Leg workouts with dumbbells (full steps &amp; guide)</a> <div class="quill-hr" contenteditable="false"><hr style="undefined" class=""></div> <h2>FAQs (Frequently Asked Questions)</h2> 1. What are seated core exercises?Seated core exercises are specific workouts that can be performed while sitting, targeting the muscles in the midsection of the body – the core. These exercises are designed to improve core strength, stability, and flexibility, particularly beneficial for those who spend a lot of time sitting, like during commutes​​​​. 2. Can seated core exercises improve posture and reduce back pain?Yes, seated core exercises are effective in improving posture and reducing back pain. Strengthening the core muscles helps support the spine, leading to better spinal alignment and reduced tension in the lower back and hips​​. 3. Are seated core exercises effective for everyone?Seated core exercises are versatile and can be effective for a wide range of people, including those with mobility limitations, older adults, or anyone looking to enhance core strength without the need for standing or high-impact activities​​​​. 4. What types of muscles do seated core workouts target?Seated core workouts target a variety of muscles in the trunk area, from the pelvis to the shoulders. This includes the abdominals, obliques, lower back, and muscles surrounding the spine and ribs​​.

In this article, we’re rolling out three super easy yet ridiculously effective seated core workouts. Whether you're on a train, bus, or in a cab, these moves are your secret weapon to fitness. 

3 Easy seated core workouts to transform your daily commute into a fitness routine

<img src="https://ik.imagekit.io/rezeve/cms/images/blog-posts/648a5d70-54da-47eb-a22e-934e6710ea01~Rezeve%20Gambar%20Fix%20(7).jpg">Source: Pexels Leg day – we've all heard of it, and let's be honest, sometimes we're tempted to skip it. But building strong, powerful legs isn't just about aesthetics; it's about grounding our entire fitness routine.&nbsp; If you've ever felt overwhelmed by massive gym machines or pricey equipment, you're in luck. Dumbbells, those unassuming pieces of gear quietly waiting in the corner, are about to become your best friends. Now, you might be wondering, "Can I really get a killer leg workout with just dumbbells?" Absolutely! Dumbbells offer a convenient and versatile way to target every muscle in your legs—from your calves all the way up to your glutes. Whether you're tight on space, on a budget, or just looking to shake up your routine, dumbbells bring the gym to you, no matter where you are. In this article, we'll dive deep into how you can sculpt, strengthen, and power up your legs using nothing more than a pair of dumbbells. Get ready to explore a range of exercises that are not only effective but also super adaptable to your fitness level.&nbsp; <h2>Benefits of dumbbell leg workouts</h2>The dumbbell is often overshadowed by fancy gym machines and high-tech equipment. But when it comes to leg workouts, these seemingly simple tools pack a punch. Let's dive into why incorporating dumbbells into your leg routine can be a game-changer. 1. Muscle building &amp; toningDumbbell exercises place a unique demand on our muscles. Unlike machines that guide your movement, dumbbells rely on your body's stabilization. This means you’re not just working those primary leg muscles; you're engaging the often-neglected stabilizers too. The result? More balanced muscle development and a toned appearance. Remember those inner thigh muscles you've been trying to target? Dumbbells have got your back... or rather, your legs! 2. Functional strength boostThe strength you gain from dumbbell exercises translates directly to real-world movements. Whether you're sprinting to catch a bus, climbing stairs, or lifting a heavy box, the functional strength you build from these workouts will have you moving through daily tasks with ease. 3. Balance &amp; stabilityEver tried a Bulgarian split squat with dumbbells? If so, you'd know that maintaining balance is half the challenge. Incorporating dumbbells improves not just muscle strength, but also proprioception—the body's ability to sense its position in space. This enhanced balance goes beyond the gym, helping in tasks from simple walking to complex athletic activities. 4. Metabolic uptickMore muscles worked means more calories burned. Simple, right? Dumbbell exercises often require compound movements, which recruit multiple muscle groups at once. This boosts your metabolic rate, aiding in fat loss and overall fitness. Plus, there's an afterburn effect. Your body continues to burn calories post-workout as it recovers, often referred to as EPOC (Excess Post-exercise Oxygen Consumption). It's like your body's way of giving you a high five for a job well done! <img src="https://ik.imagekit.io/rezeve/cms/images/blog-posts/5e909e5a-5e59-4b31-a7af-c0b5abeafb1a~Rezeve%20Gambar%20Fix%20(8).jpg">Source: Pexels <h2>Top 5 best dumbbell leg workouts</h2>Crafting the perfect leg day isn’t about merely stringing exercises together; it’s about considering reps, sets, rest intervals, and the right technique. Here's your guide: 1. Goblet SquatReps: 12-15Sets: 3Rest: 60 secondsHow to: Start by standing feet shoulder-width apart. Hold the dumbbell vertically with both hands at chest level. Push your hips back and bend your knees, squatting down as if sitting in an invisible chair. Push through your heels to stand back up. 2. Dumbbell DeadliftReps: 12-15Sets: 3Rest: 60 secondsHow to: Stand with feet hip-width apart, dumbbells in front of thighs. Hinge at the hips, maintaining a slight bend in the knees, lowering the dumbbells to around shin height. Engage the glutes and hamstrings to return to standing. 3. Bulgarian Split SquatReps: 10 each legSets: 3Rest: 60 secondsHow to: Position yourself a couple of feet from a bench. Extend one leg behind and place the top of the foot on the bench. Holding a dumbbell in each hand, lower into a lunge. Ensure the front knee doesn't go past the toes. 4. Step-Ups with DumbbellsReps: 10 each legSets: 3Rest: 60 secondsHow to: Holding a dumbbell in each hand, step onto a bench or platform, then step back down. Engage your core and push through the heel when stepping up. 5. Dumbbell Calf RaiseReps: 15-20Sets: 3Rest: 45 secondsHow to: Hold a dumbbell in one hand, using the other for support. Raise your heels, balancing on the balls of your feet, and slowly lower. <img src="https://ik.imagekit.io/rezeve/cms/images/blog-posts/5ee17437-f3bc-45e8-acea-817a641997a5~Rezeve%20Gambar%20Fix%20(9).jpg">Source: Pexels <h2>Adjustable dumbbells</h2>In the ever-evolving world of fitness equipment, adjustable dumbbells have surged in popularity, and for all the right reasons. Imagine having an entire weight rack condensed into a singular, sleek pair of dumbbells. Sounds dreamy, right? Let’s dive into the ins and outs of these versatile game-changers. The basicsAt their core, adjustable dumbbells are just what they sound like: dumbbells that allow you to adjust the weight you're lifting. Typically, with a simple turn of a dial or moving of pins, you can swiftly increase or decrease the load. This means you won’t need a vast collection of weights; one pair can cover a wide range of your weight requirements. Why consider them?<ol><li>Space-savers: Especially for home gyms, where space can be a premium, adjustable dumbbells are a blessing. No need for sprawling weight racks or multiple dumbbell sets cluttering your workout zone.</li><li>Economical: While the upfront cost might seem steep, in the long run, these are cost-effective. Think about it: instead of investing in numerous sets, you have just one pair that caters to varied needs.</li><li>Dynamic workouts: Easily switch between weights for different exercises or during&nbsp;</li></ol> Things to keep in mind<ol><li>Mechanism Durability: Not all adjustable dumbbells are created equal. It’s crucial to choose ones with sturdy, reliable adjustment mechanisms to ensure longevity and safety.</li><li>Weight Range: Depending on your fitness level and goals, look for a set that covers the weight range you need. Some might start as light as 5 lbs and go up to 50 lbs or even more.</li><li>Ergonomics: The shape, grip, and overall design matter. Remember, comfort during workouts is key. You don’t want a design that feels awkward or unbalanced.</li></ol> <img src="https://ik.imagekit.io/rezeve/cms/images/blog-posts/917f1bc7-c58d-4dff-9ff7-ea1338705d0a~Rezeve%20Gambar%20Fix%20(10).jpg">Sorce: Pexels <h2>6 tips for progressing</h2>The journey to stronger, more sculpted legs doesn't end the moment you master a particular exercise or hit a weight goal. Fitness is a continual process, with progression at its heart. Whether you’re a newbie or a seasoned gym-goer, these nuggets of wisdom can guide you towards ever-evolving growth in your leg workouts. 1. Gradual weight increasesIt's tempting to stack on the pounds when you're feeling good, but patience is your friend. Add weight in small increments. This way, you can maintain good form and reduce the risk of injury, while still challenging your muscles. 2. Vary your routineMuscles adapt over time. To prevent plateaus, switch up exercises, adjust reps and sets, or introduce new challenges every few weeks. This not only keeps your muscles guessing but also makes workouts more engaging. 3. Consistency is keyProgress isn't achieved by what you do occasionally, but by what you do consistently. Regular workouts combined with adequate rest periods can set the stage for continual advancement. 4. Recovery mattersSpeaking of rest, muscle growth doesn’t happen during the workout—it happens after. Ensure you’re giving your legs adequate recovery time, supplemented with good nutrition and perhaps some stretching or foam rolling. 5. Track your progressWhether it's a fitness journal or a mobile app, tracking can be a game-changer. By noting down weights, reps, and sets, you can clearly see your progress, make necessary adjustments, and set tangible goals 6. Seek feedbackA fresh pair of eyes can offer a new perspective. Whether it’s a personal trainer, a workout buddy, or even videoing yourself, getting feedback can help rectify mistakes and refine technique. <div class="quill-hr" contenteditable="false"><hr style="undefined" class=""></div> <h2>Conclusion</h2>Stepping back, it's truly remarkable what dumbbells, despite their simplicity, bring to the fitness table—especially when it comes to leg workouts. They bridge the gap between beginner-friendly exercises and elite-level challenges, all while offering the versatility that few other equipment pieces can match.&nbsp; Whether you're an enthusiast looking to tone up, an athlete aiming to improve performance, or just someone seeking a stronger foundation (literally), the solutions lie within these compact powerhouses. The beauty is in the adaptability. With adjustable dumbbells, varying weights, and a myriad of exercises at your disposal, there's no one-size-fits-all approach. Instead, it's a journey tailored to your personal goals and pace. And as with any journey, progress is punctuated by both challenges and milestones.&nbsp; But remember, while knowledge is invaluable, action is transformative. With the right strategies and a pinch of perseverance, every rep, every set, and every drop of sweat brings you closer to those leg goals. So, the next time you grip those dumbbells, know that they are more than just weights—they're catalysts, pushing you towards a stronger, healthier version of yourself.&nbsp; Cheers,Friska 🐨 Read next: <a href="https://www.rezeve.com/blogs/bodybuilding-meal-plan" rel="noopener noreferrer" target="_blank">Bodybuilding meal plan: What you should eat and what you should avoid</a> <div class="quill-hr" contenteditable="false"><hr style="undefined" class=""></div> <h2>FAQs (Frequently Asked Questions)</h2> 1. Can I build significant leg muscle using only dumbbells?Absolutely! While machines and barbells are great, dumbbells can provide the resistance necessary to stimulate muscle growth. They allow for a wide range of motion, engagement of stabilizing muscles, and unilateral exercises that can address muscle imbalances. 2. How often should I do dumbbell leg workouts?For most people, training legs 2-3 times a week is optimal. This provides a balance between stimulus and recovery. However, the exact frequency can depend on factors like your goals, workout intensity, and how quickly your body recovers. 3. I don’t feel sore after workouts; am I doing something wrong?Not necessarily. While soreness can be an indicator of muscle engagement, its absence doesn't mean your workout was ineffective. Consistent progression in reps, sets, or weight is a better gauge of an effective routine. 3. Are there side effects to taking pre-workout?Yes, some individuals may experience side effects like jitteriness, increased heart rate, digestive upset, or a tingling sensation on the skin. It's essential to follow the recommended dosage and consult with a healthcare professional if you have any concerns. 4. Can I use dumbbell leg exercises as a supplement to machine-based exercises?Definitely! Dumbbell exercises can be an excellent addition to machine-based routines, giving you the best of both worlds—structured resistance from machines and functional, free-weight training with dumbbells. 5. Are adjustable dumbbells as effective as regular dumbbells?Yes. The main difference is convenience. Adjustable dumbbells allow for quick weight changes and are space-efficient, making them especially useful for home gyms. The effectiveness of the workout will still depend on your effort, form, and consistency. 6. How do I ensure I'm using the right form with dumbbells?A combination of online tutorials, feedback from more experienced lifters, and, if possible, guidance from a personal trainer can ensure you're on the right track. Always prioritize form over lifting heavier weights. Source:<ul><li><a href="https://www.setforset.com/blogs/news/dumbbell-leg-exercises" rel="noopener noreferrer" target="_blank">https://www.setforset.com/blogs/news/dumbbell-leg-exercises</a></li><li><a href="https://mensfitness.co.uk/workouts/dumbbell-only-leg-workout/" rel="noopener noreferrer" target="_blank">https://mensfitness.co.uk/workouts/dumbbell-only-leg-workout/</a></li><li><a href="https://steelsupplements.com/blogs/steel-blog/10-best-dumbbell-leg-exercises-for-a-killer-leg-workout" rel="noopener noreferrer" target="_blank">https://steelsupplements.com/blogs/steel-blog/10-best-dumbbell-leg-exercises-for-a-killer-leg-workout</a></li></ul>

Leg workouts with dumbbells with complete steps and guides from Rezeve to get the best leg exercises for your strength and achieve your fitness goals today!

Leg workouts with dumbbells (full steps & guide) | Rezeve

Leg workouts with dumbbells (full steps & guide)

In today's fast-paced world, finding time for fitness can be a challenge. However, with the right approach, even the busiest individuals can integrate effective workouts into their schedules.

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3 Easy seated core workouts to transform your daily commute into a fitness routine

Leg workouts with dumbbells (full steps & guide)

5 quick and effective workouts for busy schedules

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