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3 ROUTINES FOR THE RESULTS YOU WANT
THE FAST-MUSCLE SEQUENCE
Beginning your workout with core exercises reinforces proper posture. That means you’ll use better technique to lift more weight in every exercise, which translates to bigger muscles all over. The best part: It takes just 3 minutes.
HOW IT WORKS Perform the side bridge [1], followed by the plank with diagonal arm lift [2]. Hold the side bridge for 15 to 45 seconds on each side, then do 4 to 12 reps of the plank with diagonal arm lift. Do this routine at the start of every weight-training session.
THE PAIN-PROOF CIRCUIT
Have a creaky back? Then this is the workout for you. It improves the endurance of your core muscles, which removes excess strain from your back and distributes weight more evenly throughout your body.
HOW IT WORKS Do the glute-bridge march [6], plank with diagonal arm lift [2], cable kneeling chop [5], and side bridge [1] in a circuit. That is, perform one exercise after another without rest. Complete 6 to 12 reps of the glute-bridge march, 4 to 12 reps of the plank with diagonal arm lift, 6 to 10 reps of the cable kneeling chop, and hold the side bridge for 15 to 45 seconds on each side. Rest for 60 seconds, then repeat the circuit once or twice. Perform this routine 2 or 3 days a week at the end of your workout.
THE PEAK-PERFORMANCE WORKOUT
When your core starts to give out, so does your game – no matter what sport you play. But use this six-exercise circuit and you’ll move faster, with more power and greater ease. All told, you’ll perform better in any sport – and in the weight room.
HOW IT WORKS Do the plank with diagonal arm lift [2], glute-bridge march [6], Swiss-ball knee tuck[4], cable kneeling chop [5], side bridge [1], and single-leg lowering [3] in a circuit. That is, do one exercise after another without rest. Complete 4 to 12 reps of the plank with diagonal arm lift, 6 to 12 reps of the glute-bridge march, 6 to 12 reps of the Swiss-ball knee tuck, and 6 to 10 reps of the cable kneeling chop. Hold the side bridge for 15 to 45 seconds, and perform 6 to 12 reps of the single-leg lowering. Rest for 60 seconds, then repeat the circuit. Try this at the end of your training, 2 or 3 days a week.
1 SIDE BRIDGE
Lie on your side with your forearm on the floor under your shoulder to prop you up and your feet stacked. Contract your core and press your forearm against the floor to raise your hips until your body is straight from ankles to shoulders. Hold for 15 to 45 seconds, then repeat on the other side.
TIP: Contract your abs and butt muscles forcefully to keep your body straight.
2 PLANK WITH DIAGONAL ARM LIFT
Assume a modified push-up position with your feet shoulder-width apart, forearms on the floor. Keeping your torso steady, raise your right arm forward and to the right, so that it points to 2 o’clock. Hold for 2 seconds, then lower and repeat with your left arm, raising it to 10 o’clock. That’s 1 rep.
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3 SINGLE-LEG LOWERING
Lie on your back with your legs extended straight up. Keeping your legs straight, lower your left leg until your foot is 5cm to 7cm off the floor. Return to the starting position, then repeat with your right leg; that’s 1 rep. Think about pushing the bottom of your heel away from your hip as you lower your leg.
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4 SWISS-BALL KNEE TUCK
Assume the push-up position with your shins resting on a Swiss ball, hands slightly more than shoulder-width apart. Keeping your abs tight, draw your knees towards your chest until your toes are on top of the ball. Slowly straighten your legs so the ball rolls back to the starting position.
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5 CABLE KNEELING CHOP
At a high-pulley cable, grab an end of rope with each hand. Go down on your right knee, with your left knee pointing towards the weight stack; this is the starting position. Rotate your torso away from the stack as you pull your hands to your chest, then down and away from you. Reverse to the start.
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6 GLUTE-BRIDGE MARCH
Lie with your knees bent and your arms and heels on the floor. Push down through your heels and squeeze your glutes to raise your body into a straight line from knees to shoulders. Next, bring a knee towards your chest. Reverse the move, then repeat with your other leg. That’s 1 rep.
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HARD MOVE, HARDER MUSCLE
Squats train your midsection harder than many ab or lowerback moves. Single-leg exercises pose an even greater core challenge. Try this at the end of your workout.
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Grab a mid-pulley handle with your right hand, with your arm straight and your palm facing left. Bend your left leg slightly and straighten your right leg behind you so it’s just off the floor. This is the starting position. Row the handle towards your side as you straighten your torso and draw your right knee towards your chest. Do 2 or 3 sets of 10 to 12 reps with each leg.
TIP: Pull the handle to your side, so your elbow passes your torso.
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