Men’s Health Australia - 01.07.2018

UILD REAL AB STRENG

ou love to run and hate back pain, you

rethink your core workout. Ohio State s

nd that runners who focused on supe

s were more prone to lower-back pain t

ose who had strong deep-core muscles

cated along your lower back, these hel

your torso twist and straighten.

Your plan: do bench side planks. Lie

on your lef t side, hips stacked, right foot

on a bench. Prop yourself on one elbow

and lift your hips of the loor; your left

leg should loat in the air. Hold for 20

seconds; do 23 sets per side.

RECTOR SPINAE

hese muscles

work to

traighten and

rotate your

back.

HIP CORE

eveloped deep

core muscles

eep your hips

good running

position.

WHAT TO DO

1 / Heat the oil, onion and garlic in a cast-iron

pan for five minutes, then add the

tomatoes. Stir for 10 minutes.

2 / Mix the ricotta, zest and herbs in a bowl,

seasoning with salt and pepper, while

heating the oven to 200°C.

3 / Spoon out and set aside half of the sauce.

Create layers in the same pan using the

veg and ricotta mix.

4 / Cover with the rest of the sauce and

mozzarella and place in the oven with a lid

on to bake for 25 minutes.

5 / Uncover the pan and cook until the cheese

bubbles, then remove it using oven mitts.

Cool, slice and serve. Serves 6

1315 kilojoules, 21g protein, 16g carbs, 20g fat

EATF EE

LASAG E

Simple swaps in the classic

lasagna recipe can make going

flexitarian a far tastier

prospect, while beefing up

the nutritional payload of

your weekday lunch

WHAT YOU’LL NEED

• Olive oil, 1tbsp


• Garlic cloves, 2,minced


• Onion, diced


• A tin of whole
  tomatoes, drained


• Ricotta, 500g


• Lemon zest, 6 tbsp


• Basil leaves, 6, sliced


• An eggplant, sliced


• A zucchini, sliced


• Mozzarella, 225g

A MAN, A PAN, A PLAN

Despite your probable aversion to smug

#MeatFreeMonday photos of quinoa

salads, you’d be increasingly aware of the

rise of veganism. And though you have a

deep love for ground beef, you also know

that cutting back is good for both the

environment and your health. So, to

convince you that ditching mince is worth

it, every bite of this lasagne needs to

achieve multivitamin status. The continued

presence of melted cheese should also

soften the blow.

READERS

DIGEST

Each bite

brings more

to the table

Eggplant

Younger brain

Tomatoes

Anti-Cancer

Zucchini

Immunity

boost

Mozzarella

Melted

goodness

Percentage of women who

are interested in role playing.

Work on your accent.

SOURCE: PLOS ONE

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GTH

u might want

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FITNESS CORNER

QUADRATUS LUMBORUM

A muscle linking pelvis

and spine, it’s often a

cause of back pain.