Sculpt a stronger core
Get that winter midsection into shape without a single sit-up
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.