1 4
2 5
3
- REVERSE
SNOW ANGEL
l Begin by lying flat on
your stomach, with arms
by your side and palms
facing the floor (for
comfort, you may want to
have a towel positioned
underneath your forehead).
l Now, squeeze your
shoulder blades together
while lifting your hands
about 7cm off the floor.
l Keeping your shoulders
squeezed and your hands
off the floor, move your
arms out to the side and
up so that they are in line
with your ears.
l Pause here for a moment
before returning to the
starting position. Try to
keep your hands off the
floor for the entire set. - HALF PLANK
l Rest your forearms
and palms on the floor,
with your elbows directly
underneath your shoulders
so your arms are parallel.
l Extend your legs behind
you. Your body should
form one straight line from
your head to your heels,
with no lifting or sagging at
the waist and no rounding
through the back.
l Squeeze your entire
core, your glutes and
your quads, and tuck your
backside under a little to
keep your lower back in
good alignment.
l Position your head so
your neck is in a neutral
position and your gaze
is on your hands. Hold
this position.
OCTOBER 2019 MEN’S FITNESS 121