- HOLLOW
HOLD
l Lie on your back with
legs and arms extended.
l Squeeze your abs, quads
and glutes, then lift your
legs and shoulders off the
ground. Keep your head in
a neutral position so you’re
not straining your neck.
l Your legs and the middle
of your back should both
be off the ground. Only
your lower back and hips
should be in contact with
the ground.
l Hold this position.
- RUSSIAN
TWIST
l Sit up straight with your
legs bent and feet flat on
the floor. Keeping your legs
together, slowly lift them
off the floor until they form
a 45-degree angle to your
torso. Engage your entire
core, keep your back in
good alignment and balance
on your tailbone.
l Reach your arms straight
out, clasp your hands in
front of you and twist at
the waist towards one side,
moving your arms in the
same direction.
l Immediately twist to the
opposite side and repeat
the same arm movement.
That’s one rep.
l Continue alternating
sides. (Straighten your
legs and hover your feet
above the floor for more
of a challenge.)
124 MEN’S FITNESS OCTOBER 2019