- UPS AND
DOWNS
l Lie face up with your
legs extended and hands
either at your sides or
tucked underneath your
hips for extra support.
l Lift your legs off the
ground (keeping them
together and as straight
as possible) until your
feet are roughly 15cm
from the floor. This is
your starting position.
l Hold there for a second,
then raise your legs to
about 30cm from the
floor (again, keeping them
together and as straight
as possible). Hold there for
a second before returning
your legs to 15cm off the
floor. That’s one rep.
l Remember, don’t let
your feet touch the
floor. Instead, keep them
hovering around 15cm off
the ground throughout.
l As you perform this
move, be sure to keep
your lower back flat
on the floor (if you're
struggling to do so, don't
lower your legs so far).
- BUTTERFLY
SIT-UP
l Lie face up with the soles
of your feet together and
your knees bent.
l Reach your arms
overhead so the backs of
your hands are touching
the floor. This is your
starting position.
l Use your core to roll
your body up into a sitting
position, then reach
forward to touch your toes.
l Slowly lower yourself to
the starting position before
beginning the next rep.
122 MEN’S FITNESS OCTOBER 2019