MIDLINE MASTERY
A solid core is the foundation of gymnastic ability. This circuit will challenge your abs through all planes of motion, for athleticism and definition to match. Leave the barbells to the bros and perform each move once in turn, repeating the circuit for three rounds total
01\ PLANK 3 SETS OF 60 SECONDS
Being able to hold a plank while maintaining proper form is a great way to fire up your glutes and develop an unshakeable core. Get into a press-up position, but rest on your forearms rather than your hands. Tense your glutes to stop your hips sagging. Perform one set, then flip over and go straight into the body rocks without taking any rest.
02\ HOLLOW-BODY ROCK 3 SETS OF 10 REPS
If you want to improve your handstands, developing a strong hollow-body position is crucial. Lie with your arms stretched above your head and legs straight. Lift your legs, keeping your lower back on the floor. Now rock back ( A), ), then forward ( B),), rolling along the curve of your spine. After 10 reps, hold for 10 seconds, then move straight on.
03\ SIDE PLANK REACH THROUGH 3 SETS OF 10 REPS EACH SIDE
Your six-pack isn’t complete without defined obliques, and this move will deliver just that. Prop up your body on your left side by resting on your forearm with legs out straight. Brace your core, with your hips forward and right arm above you ( A). Reach this arm under your torso ( B), before lifting back up. Do 10 reps, then switch sides.
04\ BACK ARCH 3 SETS OF 10 REPS
Don’t be fooled into thinking a solid core is purely about the abs. A strong middle starts with stabilising your spine through lowerback exercises. Lying on your front with your abs engaged ( A), ), lift your outstretched arms as shown, at the same time raising your legs ( B).). Keep your heels together and glutes tensed. Do 10 reps, hold for 10, then move on.
05\ HIP LIFT 3 SETS OF 10 REPS
Lie on your back and bend at the waist to raise your legs until your toes are pointing at the ceiling ( A). ). Keep your arms flat by your sides. Now keep thrusting your toes toward the ceiling by raising your hips o the ground. This will open up your hip flexors for improved mobility. Lower under control ( B) ) and repeat nine times more.
06\ HANGING LEG RAISE 3 SETS OF 10 REPS
Hanging moves recruit your hard-to-target lower abs, as well as increasing your grip strength. Grab the bar and begin in a dead hang. Keep your legs straight and pull your pelvis back ( A). Now tense your core and raise your legs until your body is at a right angle ( B). Hold, then lower. Take a minute’s rest, then go back to the plank for set two.