5 great work-outs to try
1. Extended Full-Body Plank
It’s not enough anymore to hold a plank for three minutes, or even 10. You should aspire to the full-body plank, which works almost every muscle in the body.
How to pull it off: Assume a plank position with a towel or slider under your toes. Slowly slide back, elongating your body until your arms are in front of you. Once you can hold that, slide out further until your entire body is straight and only your palms and toes are touching the floor.
2. Pistol
Tougher than it looks, the pistol squat recruits your entire core, glutes, hamstrings, calves and ankles. It’s great for correcting imbalances in your leg muscles.
How to pull it off: First, practice one-legged squats. Then try pistols using a chair (start in seated position, extend one leg and arms out in front of you and stand up). Make sure your bent knee tracks in line with your toes (and doesn’t cave inward). As you progress, trade the chair for a low box, then try a full pistol, and when you master that, add weights
3. Handstand Push-Ups
Better balance, core and lower back strength are three benefits of handstand push-ups. Bragging rights is another.
How to pull it off: Start by practicing regular handstands against a wall. Next, try handstand push-ups with your feet on a high box or bench (also called a pike press). Progress to handstand push-ups against the wall, and then try freestanding.
4. Aztec Push-Ups
Explosive power and flexibility are the keys to this elite move, which requires you to explode out of a push-up and touch your toes mid-air.
How to pull it off: Begin with dynamic push-ups (lowering down and pushing off the ground explosively). Next, try knee-touches and frog-push-ups before attempting the Aztec. Practice on a carpet or soft mat in case you face plant.
5. Double Leg Circles on the Floor
Moving like a pommel horse champ requires some serious upper body and core strength, as well as balance. It’s a dynamic move that challenges you in every plane of motion.
How to pull it off: First, master every variation of the plank – front, back, side, one-armed, and walking planks. Also practice an L-sit either on the floor or between two weight benches (lift your legs so your body is an L shape). Then, try a half circle from the plank position, lifting one arm and swinging legs back until you’re in a back plank. Some CrossFit gyms offer equipment to support your legs as you swing.
Category: Features, Wellness and Complementary Therapies
