A Six-pack of Core Secrets From Andy Speer, the Trainer Who Created the Anarchy Abs Workout.
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This isn’t what I expected: it’s early in the morning in Brooklyn Bridge Park and I’m getting worked over by trainer Andy Speer in an odd abs-and-cardio session. First I’m learning to jump all over again; then I’m doing a reverse plank. It’s 30 minutes of surprises from The Anarchy Abs Workout, Speer’s new DVD and streaming programme (anarchyabsworkout. com). The plan blends metabolic training with strength work and gymnastics to fry your core. And it taught me a six-pack of lessons.
1.HOLLOW HOLDS MOULD ABS
Conventional wisdom tells us to push our shoulder blades down and in during most traditional gym exercises. It’s a way of countering the hunch associated with desk jobs.
But in the gym, this posture causes your abs to relax, allowing your rib cage to expand and limiting oxygen intake, ultimately tanking your performance.
Enter Speer and the hollow-body hold: a textbook gymnastics move, it’s at the centre of his abs-and-cardio routine.
Lie on your back with feet together, arms overhead, and entire body tight. Now raise your arms; keep your shoulder blades, head, and legs a few centimetres off the floor and your lower back pressed into the floor.
This forces your abs to contract deeply, pulling your rib cage downward.
2. SMALL MOVES EQUAL BIG GAINS
This story is from the November 2017 edition of Men's Health South Africa.
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This story is from the November 2017 edition of Men's Health South Africa.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Sign In
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