IF YOU’RE READING THIS, CONGRATULATIONS. YOU ARE HALFWAY TO A LARGER, FIRMER CHEST.
IF YOU’RE READING THIS, CONGRATULATIONS. YOU ARE HALFWAY TO A LARGER, FIRMER CHEST.
1. WALK-OUT PLANK
Get into plank position with hands directly under shoulders. push toes into ground. squeeze glutes and engage core by scooping pelvis in. Body should form a straight line from head to ankles. use hands to walk a few steps forward, about 30cm [shown]. hold for 15 to 30 seconds.
2. SIDE PLANK
From plank position, step left leg behind right leg, twist torso to face left, and lift left arm. extend arm towards ceiling. look down, neck relaxed [shown]. hold for 15 to 30 seconds. switch sides.
3. DOWNWARD DOG WITH FOREARM TAPS
Get into all fours, hands and feet on ground. push hips upwards and back as you lengthen your spine. Body should form an inverted V shape, with heels close to ground. Make sure weight is evenly distributed. lower forearms to touch ground [shown]. straighten arms to return to downward dog. This is one rep. Do 12 to 15.
4. REVERSE PLANK
In sitting position, place hands directly under shoulders and feet on ground. fingers should point towards your body. push body away from ground until you feel a stretch in the chest. shoulders, hips and ankles should form a straight line. look up [shown]. hold for 15 to 30 seconds.
5. CROW
Squat down and place hands on ground(or mat), shoulder width apart. spread fingers wide and bend elbows. raise hips towards ceiling and lean forward, lifting heels off floor. press knees into back of triceps as you shift weight to fingertips. slowly lift feet off ground, one at a time. engage core throughout. fix gaze at about 30cm in front of you [shown]. hold for 15 to 30 seconds.
6. STRAIGHT-LEGGED WHEEL
Lie down, face up. Bend knees and place feet on ground, hip-width apart. Bring feet close to butt. Bend elbows and place palms on ground beside head, fingers pointing towards shoulders. press hands and feet into ground, then push body off , from butt to crown of head. Think about lifting your hips to the ceiling. keep thighs parallel and avoid letting knees point outwards. straighten arms and legs [shown]. if your back is stiff , walk hands outwards. you should feel a deep stretch in your chest. hold for 15 to 30 seconds.
previous article
next article
