Sculpt a stronger core

Get that win­ter mid­sec­tion into shape without a sin­gle sit-up

Women's Health Australia - - CONTENTS -

Blast belly fat in just four easy moves. Not a sin­gle sit-up re­quired

Your core is more than your abs, FYI. It in­cludes your glutes and the mus­cles in your lower back and pelvis. When those mid­sec­tion mus­cles work as a team, stabilising your spine and hips, you’ll be able to move faster, lift heav­ier, avoid in­jury and look slim­mer. What’s not to love? Try this work­out, from ex­er­cise phys­i­ol­o­gist Jonathan Mike, to sculpt a strong, lean waist­line (and blast belly fat) in just four fast, easy moves.

1 MEDICINE BALL ROLL-OUT

(a) Kneel on the floor with your knees shoul­der-width apart and feet to­gether, and place your hands on top of a heavy medicine ball di­rectly un­der­neath your shoul­ders, so that your body forms a straight line from head to knees.

(b) Keep­ing your core en­gaged, slowly roll the ball away from you as far as you can, low­er­ing your torso to­wards the floor. Re­verse the move­ment to re­turn to start.

That’s one rep; do six to eight.

2 SIN­GLE-ARM MEDICINE BALL PLANK

(a) Grab a medicine ball and get into a push-up po­si­tion, legs ex­tended and hands un­der your shoul­ders. Place your left hand on top of the ball.

(b) Keep­ing your core tight and hips as level as pos­si­ble, raise your right hand to your left shoul­der. Hold for 15 to 30 sec­onds, then re­peat on the other side.

3 MINI-BAND COMBO HIP THRUST

(a) Loop a mini re­sis­tance band just above both knees and hover your butt a few inches above the floor with your up­per back against a bench.

(b) Push through your heels and squeeze your glutes to raise your hips in line with your shoul­ders. (c) Re­turn to the start, raise your hips, then lift up your right leg, knee bent at 90 de­grees, un­til your shin is par­al­lel to the floor. Lower, then re­peat steps on other side. Con­tinue al­ter­nat­ing for 20 to­tal reps.

4 SINGLEARM BAND SHOUL­DER PRESS

(a) Stand with one end of a re­sis­tance band un­der your right foot and hold the other end with your right hand at shoul­der height and your el­bow out to the side.

(b) Brace your core, then press the band di­rectly over­head un­til your arm is fully ex­tended. Pause, then slowly re­verse to re­turn to the start. That’s one rep. Do 12 to 15, then re­peat on the other side.

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