ABS IN 12 MINUTES FLAT
Weak core muscles needn’t be gains kryptonite. Deploy the SUPERMAN TO PISTOL SQUAT to trigger definition in your abs, and gun for full-body mobility
Bolt this super-squat onto the end of your workout for six-pack muscle in a hurry
Show us a man who trains purely for functionality and we’ll show you a liar. It’s only human to chase the kind of athleticism than carries both physical and aesthetic benefits. It is, however, superhuman human to achieve both goals in one fluid movement. Master this elite exercise and not only will you target the training triumvirate that is stability, strength and mobility, you’ll have a show-off move in your arsenal capable of setting fire to your Instagram feed.
“This is two exercises in one – you move from the lowering phase of the superman squat to the concentric phase of the pistol squat,” says PT Sam Wardingley. “You’re going through the full range of motion with the superman, before you go into a full- depth pistol squat.” This will not only work wonders for the stiff joints of desk-jockeys and weightlifters alike, but recruit every muscle in your lower body for strength gains, too.
The balance required to stabilise yourself at the bottom of each rep will also shift the emphasis to your core for an uncomfortable, yet useful, reminder that there’s more to training your abs than planks. “All single-leg exercises will feel easier afterwards,” adds Wardingley, “as well as fundamental moves such as the back squat.” Do three sets of 10 on each side at the end of your workouts for three weeks to tease out your six-pack. For best results, give it both barrels.
01 THE SET UP
First, the superman. From standing, keep a slight bend in your left leg for stability and lift your right leg straight out behind you. Slowly lower to the floor by bending your left knee.
02 ROLL BACK
When your right knee hits the floor, lean back onto your right foot. Steady now – the weight transference is fairly tough. Stable? Brace yourself for the ‘pistol’ part.
03 PUSH ON
With your weight now on your right foot extend your left foot out in front out you with your heel 3in from the floor. Now press back up into a standing position. Try not to wobble.
04 THE LAST LEG
When you get to the top, lean forward so your left leg is straight out behind you, back in the superman pose again. Repeat the full progression on the other leg. Red cape optional.