This workout is brief but it’ll wreak havoc on your midsection.
You’ll combine the push-up and the hollow-body hold to create a sinister superset that’ll result in a rock-solid core.
RELATED: Is cardio necessary for super-low body fat?
HOW TO DO IT
Complete as many repetitions of the push-up as you can with perfect form in 30 seconds. Then immediately perform a hollow-body hold for 30 seconds. That’s one round. Do a total of 5 rounds with no rest between sets.
1. PUSH-UPS
MAX REPS FOR 30 SECS
Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
2. HOLLOW-BODY HOLD
HOLD FOR 30 SECS
Lie on your back with your feet together and your toes pointed. Squeeze your legs together.
Raise your arms overhead, keeping them straight. Clench your glutes, brace your abs (as if you were about to be punched in the gut), and pull down your shoulders and ribs.
Now raise your head, arms, shoulders, and legs a few inches off the floor and hold this position for the prescribed time.
A version of this story originally appeared on Menshealth.com
More From
UFC welterweight contender Ian Machado Garry can lose 7kg in mere days – a process he describes as "phenomenally bad". Here's what he thinks should replace it
Men's Health Week is almost here, as good a time as any for a trip to your GP. Discover the most important health checks you need to get done
Logan Paul says a simple daily routine of push-ups, sit-ups and running helped him build more muscle while training for WWE
A new study found Ramadan fasting did not reduce maximal strength or power in trained athletes. Here’s what it means for you
John Cena says mobility work and recovery have become more important than heavy lifting as he approaches 50, helping him stay strong
Aston Martin's Lance Stroll needs to be in peak condition to perform at his best. This is how he trains to stay consistent across a season
See how your 5k row time stacks up, plus how to adjust your training for each decade with rowing tips from the experts
Heavy lifts, short rests and full-body pairings – this high-intensity routine develops strength, size and conditioning at once
