Men's Health - UK (2019-07)

THE BEST

EXERCISE

YOU’RE

NOT DOING

SWEEP UP MORE

HOLIDAY GAINS

No gym? No problem. Keep

your six-pack and shoulders

in beach-ready shape with

the SIDE-SWEEPING PIKE

P

icture the scene: the

hotel doesn’t have

a gym, your running

shoes are 1,200 miles

away and you just saw a

hungover Glaswegian throw

up in the pool. As the glow

of your hard training at home

begins to fade, where are you

meant to get your vacation

fitness fix? The answer is:

absolutely anywhere.

The side-sweeping pike

will wipe away any fears you

have about your six-pack

becoming a keg under a

cabana. “This move works

all the abdominal muscles,

hitting your internal and

external obliques,” says PT

James Stirling, Instagram’s

London Fitness Guy. It’ll

also target your shoulders to

maintain a broad silhouette

and keep your joints moving,

justifying the next 12 hours

you spend on a sunlounger.

“It’s important to drive the

movement with your core,”

says Stirling. “Initially focus

on quality reps, but then

work up to longer sessions

and test yourself with an

AMRAP.” Challenge

yourself to Stirling’s

90-second core burner

before breakfast every day

for near-instant results.

Talk about room service.

01

SIDE NOTES

Clear a space on your

hotel room floor and

sit with your left leg

extended to your

right. Ensure your

right foot and

both hands are

flat on the floor, as

they’ll provide the

platform for take-off.

04

CLEAN SWEEP

Back on the floor, you

should be mirroring

the start position.

Push off with your

left leg and slowly

reverse the move.

That’s one rep. The

only thing left to do for

a clean sweep? Hit 15

reps in 90 seconds.

02

GOING UP

Use your right leg to

push upward and

immediately engage

your abs to twist and

slide your left foot to

the left. Keep your

hands flat on the floor

and engage your

shoulders as you lift

your glutes up until

you’re on your tiptoes.

SUPERHERO

SHOULDERS

GYM-FREE

MUSCLE

RIPPED

CORE

GYMNAST’S

MOBILITY

WHAT

YOU’LL

GAIN...

03

DO THE TWIST

Continue to rotate

through your core and

twist your lower body

to face the opposite

direction. Lower your

glutes, flatten your left

foot on the floor and

slowly slide your

right leg out to the

left. Keep your

hands flat and bend

your left leg.

MEN’S HEALTH 19

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