Core Es­sen­tials

Women's Health (South Africa) - - BEST BODY -

These sta­ple ex­er­cises are the most ef­fec­tive and ef­fi­cient way to hit all your MVP mus­cles. In­cor­po­rate the dead lifts and farmer car­ries into strength work­outs twice a week and com­plete the bird dogs ev­ery day. 1 DEAD LIFT Stand with feet hip-width apart, a heavy dumb­bell in front of each foot. Hinge at the waist, keep­ing your spine flat and neck neu­tral, to lower your torso un­til you can pick up the weights (A). Push through your heels and brace your core to stand as you lift the weights (B). Lower back down. That’s one rep. Do three or four sets of eight to 12 reps. 2 FARMER CARRY Hold a heavy dumb­bell in each hand and stand with shoul­ders back. Keep­ing core tight and pos­ture tall, take 10 steps for­ward; turn around, take 10 steps back to start and put the weights down. That’s one rep. Do three or four sets of four reps. 3 BIRD DOG In table­top po­si­tion (A), raise your right arm un­til par­al­lel with your ear and si­mul­ta­ne­ously raise your left leg un­til par­al­lel with floor (B). Re­turn to start and re­peat with your left arm and right leg. En­gage your core to sta­bilise your­self and to avoid fall­ing to one side. That’s one rep. Do three or four sets of 10 to 15 reps.


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