Cosmopolitan - November 2016 UK

Twisting sit-up
TARGETS Upper and lower abs
1 Lay flat on y ur back, your arms ex ende straight
above your he d, touching the floor hin you.
2 Sit up, keepi g your arms straight d i ng your
right knee tow rds y r h st. Twis u dy
towards it, mo i g y r r s o t i .
3 Move back t
out in front, lo
4 Repeat on th
for one rep. W
effective than a
simple crunch.
STEP 3 Double tap-outs
TARG T Obliqu s, glutes
1 Begi i a igh la k positio .
2 Tap o r ht t ut to the ide, keeping
your r the fl or.
3 Ben and ta as close to
o ight shoulder
sible.
urn to plank
peat on the
left. That’s one rep.
ife with a twist
TARGETS Obliques, glutes
1 Begin in a high plank, shins on a Swiss ball.
2 Press down into the ball with your shins and
bend your knees in, lifting your hips towards the
ceiling and bringing the ball close to your body.
3 Aim to bring both knees to your left shoulder
(or as close as you can, twisting your mid-section).
4 Now slowly return
to plank. Repeat on the
right. That’s one rep.
Keep that ball steady…
STEP 5 Supine
Swiss twist
TARGETS Lower abs
1 Lying flat, hold you all
between your calves w your
legs extended to the c i
2 Put hands out in a n.
3 Lower legs halfway t r.
4 Rotate your legs and
the ball to the right, then
back to centre.
5 Lift your legs bac t
starting position, an
on the left. Feel that
inner burn.
COSMOPOLITAN · 93