“the best way to avoid injury, whether in the gym, at home, or at the workplace, is by building a strong core,” says edwin wealth, nasm-cpt and trainer at equinox. good news: thanks to some of the best trainers in the country, we’re going to help you out. do it: lying face down on the ground, prop yourself up into a forearm plank position. do it: lay face up on the floor with arms straight above your shoulders. trainer tip: “make sure your lower back stays in contact with the floor, and try to keep your breathing as regular as possible,” says denzel allen, a strongfirst trainer in san francisco.
simultaneously extend your legs and arms outwards into a “hollow” position, pressing your lower back to the floor. hold for one second at the bottom of your range of motion, and return to start for one rep. do between 12 and 20 reps for one set. press through your heels to return to the starting position for one rep. do 12 reps for one set. repeat on the other side for one rep, and do five reps for one set. from award-winning writing and photography to binge-ready videos to electric live events, gq meets millions of modern men where they live, creating the moments that create conversations. the material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of condé nast.
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