THE WORK­OUT

Women's Health (UK) - - K -

SWISS BALL DIPS

Tar­gets: Obliques

Do: 3 sets of 8-10 reps on each side (a) Lie on your left side across a Swiss ball with your feet on the floor, right in front of left, so you’re in a straight line from head to toe.

(b) Put your hands be­hind your head, el­bows out. Lower your torso to­wards the floor, con­tract­ing on one side of your abs, then drive back up to the start and re­peat.

HOL­LOW HOLD HANG

Tar­gets: Up­per body and core

Do: 4 sets of 45 secs

(a) At a pull-up ma­chine, grasp the bar with both hands in an over­hand grip and hang, feet above the floor. (b) Imag­ine draw­ing your ribs back and down to­wards your navel, and ba­nana your body so that your feet ex­tend out a lit­tle in front of you. In this po­si­tion, fo­cus on your breath and hold for 45 secs.

KET­TLE­BELL WIND­MILL

Tar­gets: Shoul­ders and obliques Do: 3 sets of 8 reps on each side (a) With your feet wide, hold a ket­tle­bell in your left hand and turn your right foot out a lit­tle. (b) Raise your left arm above your head, then bend laterally at the waist, run­ning your right hand down your right leg while keep­ing your left arm straight. Then re­verse to come back up to stand­ing.

HAND­STAND WITH WALL SUP­PORT

Tar­gets: Up­per body and core. Do: 3 reps, hold­ing for 10-20 secs Stand fac­ing a wall, roughly a stride away, with arms over­head and one foot in front of the other. Put your hands on the floor and kick your legs up one at a time so your feet meet the wall and you can hold a hand­stand. Spine arch­ing? Move closer to the wall. Yep, it’s tricky.

1

4

2

3

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.