The gladiator get-up will deliver the washboard you want without eating into the time required to hone total-body strength. It’s an evolution of the Turkish get-up, in which you stand from a lying position with a weight overhead. Here, however, you shift into a straight-arm side plank, then lift your top leg.
“You’re building abs that look great, but you’re building lateral stability, too,” says PT Andy Speer.
This will make you stronger for all the major lifts. Pause at each step to increase your time under tension. Set an alarm for 10 minutes and alternate sides until the time is up – a 10kg dumbbell should do it. Done regularly, this move will reward you with lifelong functional strength and a killer six-pack. To paraphrase Maximus: what we do in the gym echoes in eternity.
1. PRESS TO START
Lying on the floor, lift a dumbbell with your left hand over your chest and bend your left leg. Now, press the weight upwards while propping up your torso on your right elbow
2. SIT UP STRAIGHT
Next, lift yourself higher, straightening your right arm, with your right palm flat on the ground. Try to keep your eyes fixed on the weight throughout.
3. ENGAGE THRUSTERS
Lift your hips off the ground, squeezing your glutes. Push up through your right arm and keep it perpendicular to the floor. Drive the weight high, then rotate your hips and torso until you’re in a right-side plank.
4. STAR MAN
Your arms should be in line with each other, perpendicular to the floor. Slowly lift your left leg. Hold for 10 seconds and feel your core light up. Reverse the movement and switch sides.