Body Book Abs
- SUPERMAN
l Lie face down on a mat
or flat surface, with your
arms outstretched and
thumbs pointing up to
the ceiling.
l Keeping your arms
straight throughout, raise
your head, arms (thumbs
still pointing up to the
ceiling) and legs as high
as you can off the ground.
l Hold for five seconds
and return to the starting
position. That’s one rep. - WINDSCREEN
WIPER
l Lie on an exercise mat
and make a “T” shape
with your upper body by
extending your arms to
the side and keeping the
back of your hands firmly
fixed to the ground.
l Lift your legs so the
soles of your feet face
the ceiling (bending your
knees a little is fine).
l Pushing your lower back
into the floor slightly, begin
slowly lowering your legs
to the left, pausing about
7-10cm above the ground.
l Repeat the movement
from the left all the way
over to the right, again
pausing above the ground.
That’s one rep.
OCTOBER 2019 MEN’S FITNESS 123