Men’s Health Australia - 01.07.2018

MUSCLE +

FITNESS

BEFORE YOU HAD KIDS and accepted that

promotion, didn’t you have so much time?

Time to craft a physique that has long since

decomposed, that is. When you’re staggering

from train to oice via working lunch, then

rushing home in a panic for your toddler’s

bedtime, it’s easy to feel as though your

schedule has driven a stake through your

training. Luckily, one move can resuscitate

the body of yesteryear.

“It’s like an extreme ab wheel roll-out,”

says Eric Leija of Onnit Academy (Instagram’s

@primal.swoledier). US researchers found

that the roll-o

muscles than

Drawing in yo

overhead targ

for six-pack d

challenges yo

ight to keep

and can be pr

you can sque

you have. “I r

reps, three tim

your abs in a

just 10 minut

between you

If your apocalyptic workload has left your itn

plan six feet under, master the gym-free Zomb

Stand to resurrect your dreams of deined abs

Give New Life

To Dormant Abs

WHAT

YOU’LL

GAIN

REVIVED ABS

EXERC

NO

ES

nt

n

STACK IT

Imagine

belly into

engage

stack yo

your sho

tightly p

intoyou

comes t

out stimulatesmorecore

n conventional crunches.

our legs and extending them

gets your rectus abdominis

deinition, while the inversion

our core and obliques as they

you upright. It requires no kit

ractised away from the gym, so

eeze it into whatlittle spare time

recommend ive sets of eight

mesaweek. You’llreanimate

month,” s ays Leija. That’s

tes before breakfast

and a betterbody.

MONSTER

SHOULDERS

A GYMNAST’S

BALANCE

WORD

S: WILL ROWLATT ALLEN

; PHOTO

GRAPHY: PHILIP HAYN

ess

bie

s

THE

CISE YOU’RE

OT DOING

TALL ORDER

Contract yourglutes

to extend your legs

overhead. Holdfor

ive seconds. Slowly

reverse themovemen

totaxyour abs. Seven

more reps before

you can play dead.

T

drawingyour

o yourspine to

your core, then

our hips over

ou lders and

ull your thighs

rbelly. Here

hehardbit.

(^01)
FLAT LINING
Lie face down with your
arms extended. Flatten
your toes on the floor and
make sure you can slide
on the surface. Carpets
burn, remember.
(^02)
DEATH SLIDE
Pull your body forward by
engaging your lats and
sliding your body along
the floor. Come forward
until you pull up onto your
elbows. Begin raising your
hips into an inverted V.