Superset 4, Move 1
Move 1: Single Arm Plank (BOTH ARMS PICTURED)
**Perform just two sets total
Let’s get your six pack back on track. “Although most of the exercises listed in this routine will hit your core to some degree or another, it’s always good to specifically isolate these muscles with exercises that force the spine to resist extension forces,” Seedman says. Plank variations are ideal for this—particularly the single arm plank as it addresses each side of your core individually by forcing you to resist rotation. Plus it recruits contralateral forces—the tension crossing from one arm into the core and over to the opposite hip—which will bulletproof your spinal integrity (while simultaneously crushing your abdominal muscles), Seedman points out.
How to: From hands and knees, place hands directly under your shoulders, feet in a wide stance approximately two feet apart. Lift one arm to the side of your torso and hold this tightly while keeping your body square and parallel to the floor. As you feel tension building up in your entire body, focus on resisting forces that try to pull your spine, hips, and shoulders out of position toward the sky. Hold for 20-30 seconds then switch sides. Perform two reps of each side.
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