By MH Staff - Posted on 5th November 2014
Combined with prisoner squats, chin-ups, presses and farmer’s walks, here’s your ultimate guide to solid achievement.
1 Lower Back And Glutes - Superman
Lie on your stomach with your arms outstretched. “Fly” by lifting your shoulders and legs off the floor. Hold and repeat. Cape optional.
2 Lower Back And Glutes - Bridge
Lie on your back, knees up. Flex your glutes and lift your pelvis as high as you can. Hold and repeat. Progress to performing one leg at a time.
3 Obliques - Medicine ball push-up
Do a standard push-up but with one hand placed on a medicine ball. At the top of the movement use that hand to knock the ball to the other hand. Repeat.
4 Obliques - One-armed plank
Get into a plank but withdraw one arm and fold it in front of you as though it’s in a sling. Centre your other arm and have your legs wider apart than for a standard plank. Hold, then switch arms.
5 Abdominals - Flat-bench leg raises
Lie on your back on a bench with your bum right on the edge. With your hands under your glutes and your legs extended, raise your legs until they’re perpendicular to the bench. Pause, then lower. Repeat.
6 Abdominals - Seated leg tucks
Sit across a bench, holding the sides for support, with your legs slightly raised and knees bent. Simultaneously bring your chest towards your knees and your knees towards your chest. Slowly return to the starting position and repeat.