Muscle & Fitness Hers South Africa – July-August 2019

PER BERNAL

BUILD

STRONG

ABS

Sculpt a sleek, sexy

core with moves that

target your middle

from every angle.

BY KRISTIN MAHONEY

STABILITY BALL CRUNCH:

(3x25–30)

Place ball on the small of your

back and crunch up, lightly

supporting head with hands.

RUNNER CRUNCH:

(3x20 PER SIDE)

Lie face-up with legs extended,

right arm next to head. Sit up,

bringing right elbow to front of

right leg; at the same time,

bend left knee toward chest.

Lower; switch sides and repeat.

STRAIGHT-LEG RAISE:

(3x25)

Lie face-up, hands at sides.

Slowly raise legs perpendicular

to fl oor; control the movement

as you lower them down.

SIDE PLANK CRUNCH:

(3x20 PER SIDE)

Begin in a side plank, feet

stacked and shoulders over

bottom elbow. Dip torso a few

inches toward fl oor; return to

neutral position and repeat.

PLANK HOLD:

(3x30 SECONDS)

Get into a plank position. Keep

abs tight, forming a straight

line from head to heels.

AROUND-THE-WORLD PLANK:

(4x5)

Start in a full plank. Lift and

lower left arm, then right arm,

then left leg, and then right leg,

returning to plank after each lift.

HOLLOW BARREL ROLL:

(4x5)

Lie face-up with lower back

against fl oor, legs and arms

extended. Slowly raise head,

shoulders, and legs, keeping

lower back on fl oor. Using

obliques and deep abs, roll

over, stopping when face-up.

Roll other way. That’s 1 rep.

SUPINE WINDSHIELD WIPERS:

(4x10 PER SIDE)

Lie face-up, arms out to sides

to form a T. Lift legs toward

ceiling, then slowly drop them

to the lowest point you can on

right while keeping left

shoulder down. Return to

center and repeat to left side.

SIDE PLANK HIP ABDUCTION W/TAP:

(4x10 PER SIDE)

Begin in a right-side plank. Lift

left heel toward ceiling, then

bring it to tap fl oor behind you.

Leading with heel, raise left leg

and tap it in front of right leg.

TRAINING FACE-OFF

20 | M&F HERS | JUL/AUG 2019