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Power plank

Kneel on a mat on all fours with your hands di­rectly un­der your shoul­ders.

Stretch your legs back one at a time to come into plank po­si­tion (like the “up” part of a push-up).

Go into the push-up po­si­tion and draw your lower-ab mus­cles in­wards to en­gage your core.

Press your hands firmly into the mat, and press back strongly through your heels.

Hold for one to two min­utes. Crunch and leg reach hold

Lie on your back with your knees bent 90 de­grees and place your fin­ger­tips on your tem­ples while you draw in on your core.

In­hale then crunch up and hold for three to five seconds.

Ex­hale then straighten your legs to a 45-de­gree an­gle be­fore hold­ing for three to five seconds, while draw­ing your core in fur­ther. Cross-legged crunches

Lie on your back with your legs hip­width apart.

Cross your right leg over your left, place your fin­ger­tips on your tem­ples, draw your core in and crunch up­wards. Hold for a sec­ond. Switch sides and re­peat.

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