Build A Solid Core LIke Juan De Jongh

Men's Health |

The power of a strong core cannot be understated. Use these three moves to keep yours in top condition.

1.Crab-walk Push-Up

Perform a push-up, then squeeze your abs and slide your right leg and right arm out to the side as far as possible. Do another push-up, then bring your left arm and leg over so that you’re back in the starting position. That’s one rep. Do two or three of those in each direction.

2.Side-bridge with Leg-Raise

Lie on your side with your forearm on the floor and feet stacked. Push your hips up so your body forms a straight line. Raise your top leg. Pause, lower, repeat. Aim to do six to eight reps with each leg.

3.Dumbbell floor sweeper

Lie face up, holding dumbbells above your chest. Lift your legs up and to the left, keeping them straight. Then return to the centre and repeat to the right. Return to the centre, lower your legs and do a sit-up, keeping your arms straight above you.

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