advertisement
Loading
Workout Finder


PROMOTIONS
65x65-northface201405.jpg Win a voucher from THE NORTH FACE worth $50!
65x65-vivobarefoot-may2014.jpg Win a pair of VIVOBAREFOOT dharma worth $169!
65x65-thomas-d-may2014.png Win a Brazilian Wax Voucher From THOMAS D'ESTHETIQUE worth $120!
65x65-apr2014-nutrition.jpg Win a set of PROSTAR Whey Sample Pack + NUTRITION PARK's Super Shaker + ZANFIT Elite Abstrimmer worth $60.50 in total!
65x65-subscribe-may2014.jpg Subscribe to Men's Health and receive a LIFETRAK Move C300 worth $99!
hsbc_mh.jpg Enjoy 15% off Men's Health Singapore subscription rate





Fitness
   

5 Moves To Build a Killer Core

advertisement

“Building a solid core that not only looks good but also functions well requires the use of non-traditional movements,” says Scott H. Mendelson, a performance nutrition and training specialist. “High levels of instability will challenge the core muscles and is ideal for preventing injury.”

PLANK
From the push-up position, place your forearms on the floor. Brace your abs and hold for 30 seconds.

SIDE PLANK
Lie on your left side, propping your body up on your left elbow and forearm. Raise your hips until your body forms a straight line from shoulders to ankles. Brace your abs for 30 seconds, then repeat on your right side.

STANDING SINGLE-ARM SHOULDER PRESS
Keep a 20-degree bend in the knees and make sure your spine stays in proper alignment. If you find yourself bending to the side, then you need to drop the weight slightly.

STANDING SINGLE-ARM BARBELL CURL
Grip the centre of the bar and perform a standing curl with your feet slightly wider than shoulder-width. Again, do not allow your waist to bend in either direction and keep the spine in proper alignment.

SINGLE-ARM DUMBBELL DEADLIFT
Grip a dumbbell on the floor directly under your belly button with one hand and perform a deadlift. Use no more than 4 reps per arm and alternate sides each set. This will also hugely improve your grip strength.

 



READER COMMENTS
(Comments may take up to 15minutes to appear)

No comment has been posted yet!

Leave a Comment

The content of this field is kept private and will not be shown publicly.
  • Allowed HTML tags: <em> <strong> <cite> <code> <ul> <ol> <li> <dl> <dt> <dd>

More information about formatting options

CAPTCHA
This question is for testing whether you are a human visitor and to prevent automated spam submissions.

advertisement
RELATED CONTENT
Functionally Strong Abs: A 6-move Plan
To sculpt a stronger, more chiselled core, you need to train it the way it functions – with these cutting-edge moves, of course.
The 10 Habits Of Very Fit People
Save this page for a better physique: The MH rules you need to follow if you want live healthier – and build a leaner, more muscular body.
Serious Fitness Gains (Without The Same Gym Plan)
Get ready to work doubly-hard with fitness training programmes you’ve never tried. Ditching the dumbbell has never been this physically rewarding.


Copyright © 2014 SPH Magazines Pte Ltd. Co. Regn. No. 196900476M. All rights reserved.
About Us | Career | Privacy Statement | Conditions of Access | SPH Magazines Network | Advertise with Men's Health
Men's Health® is a registered trademark of Rodale Inc. © 2014 Rodale Inc. All rights reserved.
Published under license from Rodale Inc.