Men_s Health Australia - April 2016__

In a powerful mash-up of

tried and tested abs-tuner

Swiss ball pike rollout is y

hitmoveforahard-rockc

MUSCLE +

FITNESS

ftwo

rs,the

your new

core

WHATYOU’LLGAIN

SOLID

OSTURE

EPIC SET

OF ABS

WERHOUSE

OULDERS

ROCK’N’ROLL A NEW SIX-PACK

Forming the best rock pairing since

thelate,greatDavidBowieentereda

recording studio with Queen, the Swiss

ball pike and the extended rollout are

theperfectcomboforcrafting

quarried abs.

ArecentstudyintheJournal of

Orthopaedic and Sports Physical

Therapyconfirmedthatpikesareup

to 40-70 per cent better than other

Swiss ball exercises for working your

external and internal obliques.

Translation: they obliterate your love

handles. Meanwhile, rollouts are

hugely effective for honing you

and lowerrectus abdominis,he

youhammerthefullsixfrontal

Allowing these two powerhous

movestosinginharmonymea

flexionofthepikeandextensio

the rollout work your abs throu

wider range of motion.

Meanwhile, the Swiss ball

challenges lower back and hip-

stabilitytoisolateyourcore.

Delivering tighter abs, better po

and stronger weight-lifting form

theencoreofatidychestand

shoulder workout – this is your

chart-toppingmovetoputyou

upper body at centre stage.

02

PULL A PIKE

Nowturnyourabs

workout on its head. Push

04

ROLL ON

Finally, from the plank position, p

away with your hands and slide b

far as you can. Your body should

straight and finish parallel to the f

Thisbithurts–stickwithit.

THE B

EXERC

YOU’RE

DOI

01

PLANK IT UP

Lie with your shins on a

Swiss ball in a plank position.

Place your feet near the rear

of the ball so you have room

to ro ll for ward. B r ac e your

abs to li f t your sel f up and

draw a straight line from your

shoulders to your toes.

44 APR

ROCKING

PER BODY

BEST

CISE

ENOT

ING

RIL 2016

re

urup

elpin

abs

se

nst

ono

gha

• flex

ostu

m–

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push

back

stay

floo

WHAT

P

AN

O

POW

SH

pper

ng

s.

he

of

a

xor

ure

plus

yourhipsupuntilyour

bodyforms a near-vertical

line fromyour hands to

your lower back. Hold for

3-4 seconds, making

small movements with

your feet to stay balanced.

GOLOW

Loweryourselfback

into a plank position,

moving as slowlyas

youcan.Maintain

tensionin your core

throughout and stop

whenyour back is

straightandparallelto

thefloor once more.

h

kas

y

r.

AR

UPP