LOSE YOUR GUT

When time is against you, give the ROLLING SQUAT a spin to add new mo­men­tum to your sum­mer body as­pi­ra­tions

Men's Health (UK) - - In This Issue -

A two-for-one move that will get you rolling fast to­wards the sum­mer body you want

To be hon­est, you’re leav­ing it a bit late. Luck­ily, we at MH have made it our mis­sion to pro­vide so­lu­tions to the an­nual co­nun­drum of 11th-hour abs. To ex­tin­guish belly fat and fire up your core this month, you need to stop, drop and roll. As ever, su­pe­rior form is the fast track to speed­ier re­sults. “Lower un­der con­trol to ac­ti­vate your larger leg mus­cles, and en­sure that your core is en­gaged as you roll back and forth,” ad­vises In­sta­gram’s Lon­don Fit­ness Guy, James Stir­ling. Though it may look like a roly-poly, the sta­bil­ity needed in your trunk to keep the roll straight – com­bined with the su­per­charged crunch and dumb­bell squat that round out each rep – will boost six-pack def­i­ni­tion and stoke your me­tab­o­lism. It’s far more en­ter­tain­ing than yet an­other plank, too.

“This is best used as a HIIT fin­isher af­ter ev­ery work­out, be­cause it’s sim­ple, re­quires min­i­mal equip­ment and has an equally po­tent ef­fect on your heart rate as on your core,” ex­plains Stir­ling. Start with five rounds of 45 sec­onds work and 15 sec­onds rest, and tar­get as many reps as pos­si­ble. Aim to com­plete an ex­tra three reps in each round. You’ll see the dif­fer­ence on the beach by Au­gust.

01 SIT BACK But don’t re­lax. To start the rep, lift the dumb­bells in front of you and draw your hips back into a half squat. Hold – this will ac­ti­vate ev­ery fi­bre for your first rep. 03 ON A ROLL Let grav­ity take over. As your glutes touch the mat,...

02 HOLD STEADY To ini­ti­ate the lower­body fat burn and the six-pack-sculpt­ing core con­trol, you need to take it slow. Lower over three sec­onds into a deep squat. Steady now.

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