TECH­NIQUE SCHOOL

Per­mis­sion to stop plain old plank­ing. Chop and change your core work­out with this mid-sec­tion mul­ti­tasker

Women's Health (UK) - - CONTENTS -

Learn to row, rene­gade style

If we told you there was a way to boost the burn on your av­er­age plank even more, you’d prob­a­bly tell us where to go. Oh, and there are weights in­volved, too. But bear with us, be­cause this one holds the key to a mid-sec­tion Blake Lively would be proud of. ‘The rene­gade row is one of the most chal­leng­ing core ex­er­cises out there,’ says mus­cle phys­i­ol­o­gist Tayla Faul­mann. ‘Main­tain­ing a chal­leng­ing po­si­tion, cou­pled with the com­pound move­ment of the row, cre­ates a great up­per-body work­out that si­mul­ta­ne­ously en­gages your core.’ Yep, if moves were shops, this one would be a de­part­ment store. In one fell swoop, you’re en­gag­ing your abs, bi­ceps, back and shoul­ders. ‘The more mus­cles that work to per­form an ex­er­cise, the faster your strength will in­crease,’ adds trainer Sanchia du Preez. Nail it by keep­ing your torso com­pletely still. You’ll feel the burn just by hold­ing the start­ing po­si­tion, so don’t aim for a mil­lion reps. ‘Mus­cle fa­tigue is not the goal,’ adds Faul­mann. ‘So keep reps low and en­sure your form is cor­rect.’ Con­cen­trate on keep­ing your body as rigid as pos­si­ble. To start with, do three reps, work­ing your way up to five on each side. If you’re new to ex­er­cise, build up to this one grad­u­ally.

AVOID IF...

You’ve got a lower-back in­jury, weak shoul­ders or core, or a ro­ta­tor cuff in­jury.

1 Get into a plank po­si­tion with your wrists di­rectly be­low your shoul­ders 2 Keep your feet shoul­der-width apart 3 Push one weight into the floor as you pull the other one towards you 4 Keep your hips still, core tight and squeeze your glutes 5 Keep...

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