HOW ONE MOVE CAN BOOST YOUR SIX-PACK - A weak core needn’t be your Kryptonite, deploy this move for
- Scott Acorn
- Sep 26, 2017
- 2 min read
Show me a man who trains purely for functionality and I’ll show you a liar.
It’s only human to chase the kind of athleticism that carries both physical and aesthetic benefits. It is, however, superhuman to achieve both goals in one fluid movement. Master this elite exercise and not only will you target the training triumvirate that is stability, strength and mobility, you’ll have a show-off move in your arsenal capable of setting fire to your Instagram feed.
This is two exercises in one – you move from the lowering phase of the superman squat to the concentric phase of the pistol squat, You’re going through the full range of motion with the superman, before you go into a full-depth pistol squat.
This will not only work wonders for the stiff joints of desk-jockeys and weightlifters alike, but recruit every muscle in your lower body for strength gains, too.The balance required to stabilize yourself at the bottom of each rep will also shift the emphasis to your core for an uncomfortable, yet useful, reminder that there’s more to training your abs than planks.
All single-leg exercises will feel easier afterwards, as well as fundamental moves such as the back squat.
Do three sets of 10 on each side at the end of your workouts for three weeks to tease out your six-pack. For best results, give it both barrels.
How to do it:
1. THE STEP UP
First, the superman. From standing, keep a slight bend in your left leg for stability and lift your right leg straight out behind you. Slowly lower to the floor by bending your left knee.
2. ROLL BACK
When your right knee hits the floor, lean back onto your right foot. Steady now – the weight transference is fairly tough. Stable? Brace yourself for the ‘pistol’ part.
3. PUSH ON
With your weight now on your right foot extend your left foot out in front out you with your heel 3in from the floor. Now press back up into a standing position. Try not to wobble.
4. THE LAST LEG
When you get to the top, lean forward so your left leg is straight out behind you, back in the superman pose again. Repeat the full progression on the other leg.
The Red cape is optional...
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