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23 June 2011

Core power to you

Strengthen your abs, back and hips with this five-minute routine.

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Strengthen your abs, back and hips with this five-minute routine

Strengthen your abs, back and hips with this five minute routine from personal trainer Alan Stein. Perform each exercise for one minute in the order shown.

PLANK
Assume the push-up position with your hands beneath your shoulders, on top of the ball. Keep your abs tight and hold your body in a straight line from heels to shoulders.

KNEE-TO-ELBOW PLANK
Use the same body position as in the plank, but allow your back to arch and attempt to touch your right knee to your right elbow. Hold for 30 seconds, then try to touch your left knee to your left elbow and hold for 30 seconds.

LYING WOODCHOP
Lie on your back with your knees slightly bent. Hold the ball behind your head with your arms slightly bent. (Maintain this arm angle throughout the move.) As you do asit-up, bring the ball to the floor, between your legs. Then return to the starting position.

SIDE-TO-SIDE TWIST
Sit and lean back slightly, with your knees bent and feet off the floor. Hold the ball in front of your chest with both hands. Now twist your shoulders from side to side, touching the ball to the floor, next to each hip.

OVER AND UNDER
This is like the old figure-8 drill, but seated, with your legs slightly bent and your upper back off the floor. Move the ball over and under your legs, from one hand to the other, while you alternate drawing your knees towards you and away from you.

For more fitness, sex and nutrition stories visit Men’s Health.

 

 

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