The Side Sweeping Pike Will Shred Your Core | Men's Health Magazine Australia

Shred Your Core With Just One Move

You’re not alone: a relatively chilly winter is drawing slowly to a close – and your body’s reflection in the bathroom mirror doesn’t look as sharp as it did three months ago. You can’t face the gym right now, so where are you meant to start your fitness restoration plan? The answer, dear reader, is: absolutely anywhere.

The side-sweeping pike will get straight to work on recovering your submerged six-pack. “This move works all the abdominal muscles, hitting your internal and external obliques,” says PT James Stirling. It’ll also target your shoulders to maintain a broad silhouette and keep your joints moving. “It’s important to drive the movement with your core,” says Stirling. “Initially, focus on quality reps, but then work up to longer sessions and test yourself with an AMRAP.”

Challenge yourself to Stirling’s 90-second core burner before breakfast every day for near-instant results. Come summer, you’ll be laughing.

1 SIDE NOTES

Clear a space on the floor and sit with your left leg extended to your right. Ensure your right foot and both hands are flat on the floor, as they’ll provide the platform for take-off.

Side Sweep 1

Philip Haynes

2 GOING UP

Use your right leg to push upward and immediately engage your abs to twist and slide your left foot to the left. Keep your hands flat on the floor and engage your shoulders as you lift your glutes up until you’re on your tiptoes.

3 DO THE TWIST

Continue to rotate through your core and twist your lower body to face the opposite direction. Lower your glutes, flatten your left foot on the floor and slowly slide your right leg out to the left. Keep your hands flat and bend your left leg.

Side Sweep

Philip Haynes

4. CLEAN SWEEP

Back on the floor, you should be mirroring the start position. Push off with your left leg and slowly reverse the move. That’s one rep. The only thing left to do for a clean sweep? Hit 15 reps in 90 seconds.

Side Sweep

Philip Haynes

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