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  • Crunch Time


    Crunch Time.
    BY MICHAEL BACHMANN.


    Usually Marco Laterza, fitness model and Polling strength coach, is not a big believer of performing too much abs work because he thinks that true core strength comes from performing the compound movements properly. Nevertheless, if you want to bring your abdominals to the next level, he suggests that you go through this (hard) core circuit that includes some of the same moves he did during his preparation for various cover shootings.Find out more about Marco and his body of work at www.marcolaterza.com

     

    Remember: If you want to make your abs grow you also have to strengthen them. We suggest using varitions, such as tempo, changing up the reps, etc. As with everything in weight lifting, the key is variation.

    GET STARTED!

    Perform these exercises in a cycle, doing 10 to 15 reps (with the exception of the plank) and resting 10 to 15 seconds between each. Complete three rounds in total.

    Lie on a ball with your back to the weight stack. Grab the rope attachment behind you with your arms fully extended. Crunch up to about 30 degrees, then reverse.

    Hang onto an overhead bar and raise your knees (90 degrees). Turn feet inward and dorsiflex the feet. Reverse. Make it harder by extending your legs at the top before lowering.

    Get into a plank on your forearms. Tilt your pelvis posteriorly and put pressure on your elbows, toward your legs. Hold for about 15 seconds.

    Fasten straps around your ankles from the cable tower and lie on a decline bench. Bring your knees toward your chest and slowly return them to the start.

    Set the handles at shoulder height and lift your body from the ground below the handles. Keep the TRX steady as you move your legs back and forth slowly, like wipers.

    Kneel on a mat and grab a barbell on the floor with a shoulderwidth grip. Roll the barbell out until your arms are fully extended. Contract your abs and return to the start.


    This article is Brought to you by insidefitnessmag.com.au
    Written by Michael bachmann. Illustrations by Mark Collins.

  • How to get the most out of your lift

    Hitting the gym and putting your arms through a grueling workout is one of the most rewarding feelings in the world of fitness. Knowing that you’ve pushed yourself to the limit and feeling the tight pump up and down your arms is supremely gratifying. But there are simple steps you can take to boost the effects of your workout. One of which is adding a key ingredient to your diet. Making sure you are getting enough protein in your body is a vital part of getting the large muscles you crave. Continue reading

  • Three great ways to shape up your shoulders

    Having firm, rounded shoulders can help you fill out your favourite outfits and have you looking extra sculpted when you hit the beach or pool. Strong shoulders can also help you bear the weight of other difficult physical activities. Here are some of the best shoulder exercises you can do to build up your muscles so they can handle the load of your fitness goals. Continue reading

  • Four ways to boost your biceps

    Big, bursting biceps are a dream for many workout warriors. Building up the muscles in your arms can be a rewarding experience that shows just how hard you’ve been pushing yourself. Here are four of the best bicep exercises you can do to get a full strong pump to your upper arms. Continue reading

  • The best quad exercises for powerful legs

    Your quads are an important source of power when it comes to working out. Building up the muscle in the upper region of your legs will help you perform powerful movements that can pile on the muscle mass. Here are some of the best quad exercises you can do to establish a strong platform for the rest of your body. Continue reading

  • Strengthen your core with four of the best lower ab exercises

    Achieving the sculpted abs you dream of requires determination and a lot of hard work. The trouble for many people is their lower ab section, affectionately known as the pooch. Here are some of the best lower ab exercises to get rid of that dreaded pooch. Continue reading

  • Lose weight fast! Four of the best exercises for weight loss

    Whether you want to lose the winter pounds, get back to the weight you used to be, or simply get yourself into better shape, there is plenty you can do to reach your goals. So, what do you need to do to get there – and of course, what exercise is best for weight loss? Continue reading

  • Get summer-ready with five of the best tricep exercises for women

    No one likes a bingo wing. Especially when summer rolls around and it comes time to take out all those singlets and short-sleeved tops from the back of the wardrobe. If you’re ready for summer but your arms are not, then it’s time to get to work on them. So, how do you firm up those arms so that they’re toned, strong and oh-so hot? Continue reading

  • Five excellent thigh exercises!

     

    Not in love with the way your thighs look and worried about your next pool party or trip to the beach? Don’t fret. All you need is a bit of dedication to blast away some of the fat built up at the top of your legs. Here are five of the best thigh exercises you can do with almost no equipment.

    Continue reading

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