OnFitness Magazine - January/February 2022 - 16

WWW.ONFITNESSMAG.COM | VOL 22 NO 4 | 2022 16
Bodyweight training
STAR PLANK
From a push-up
position, walk
your palms and
toes out and
away from your body until they form an x-shape. Brace your core
to keep a flat line from your head to your toes. Hold for as long as
you can then walk back to a normal push-up position. Aim to keep
your hips horizontal at all times. As your core strength builds,
traditional bodyweight exercises no longer offer the same ab-burn.
Rather than planking, create a new muscle stimulus with the star plank. Start this
exercise by mastering a strong rib-to-hip connection and squeezing the butt.
OVERHEAD CRUNCH
The crunch is a quintessential abs
exercise. By extending your arms,
your upper body becomes longer,
which makes the move more
challenging. Holding weight
increases that challenge. Lie on your
back with your arms extended
straight overhead. Bend your knees,
keeping your feet flat on the ground
and your arms locked, contract your
abs and crunch your shoulders off
the ground. The most important
thing with this exercise is that you
consider your arms an extension of
your body ensuring the crunch is
performed using your abs and not
leading with your arms.
CHIN-UP KNEE
RAISE
Hang from a bar with
your palms facing
you. Pull yourself up
and then raise your
legs, stretching them
out before you. Hold
for a moment, then
lower your legs and
your body, and
repeat. If raising your
legs up and out
before you is too
difficult, bring your
knees up to your
chest instead, while
your lower legs
remain hanging
down.

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OnFitness Magazine - January/February 2022

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