If your workout is stuck in the same tired routine, it’s time to floor it. This pose requires you to support your entire bodyweight with your arms, while your core stabilisers have to work overtime to hold the position and keep you from toppling face first. The intense strain on your chest, shoulders and triceps means your mirror muscles receive all the benefits of a bench press, with the added bonus of being able to perform this from the (relative) comfort of your bedroom floor.
Sounds too easy, right? We knew you were thinking that. The leg extension turns up this move’s difficulty level to elite. But nail this challenging pose and you’ll see rapid improvements in your sport and gym game, as well as your physique. Expect to build washboard abdominals as you incinerate fat from your midriff, along with popping stabiliser muscles worthy of the world’s best ring athletes. Just don’t expect to ace the move with perfect-10 form on the first attempt.
1 Drop It!
To start, hit the deck in a press-up position, but turn your hands out at a 90-degree angle. This will help you balance when you start this gravity-defying move.
2 Hold It!
Lean forward and allow your elbows to bend, tucking them into your sides to hold your torso solid. Rigidity is key here, so lock everything tightly.
3 Lift Up…
Bring your face closer to the floor, raising your legs in a straight line behind you, while tensing every inch of your core to ensure you control the movement. This is tough and takes practice.
Progression comes from time with this one. Try to hold the position for a few seconds longer each session and aim for 6 reps. When you can’t take any more, drop down. You’re one pose closer to enviable abs.