TECHNIQUE SCHOOL

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

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...