4 Moves To Get Abs Like Bonang!
Our November cover star Bonang Matheba is ripped! If you wanna get like B, do these moves three times a week, resting for a day between each session. Make sure you buy the November issue of the magazine now for a bonus workout DVD! Why? Well hello six-pack!
Plank to Push-Up
Get into a push-up position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from shoulders to ankles. Brace your core by contracting your abs as if you were about to be punched in the gut (A).
Press your body up into the top position of a push-up by extending your arms one at a time (B).
Pause (C), then reverse the movement and return to your elbows. That’s one rep. Do 10.
Cross-Body Mountain Climbers
Assume a push-up position with your arms straight. Your body should form a straight line from shoulders to ankles (A).
Lift your right knee towards your left elbow (B), lower, then raise your left knee towards your right elbow. That’s one rep. Do 10 to 15 on each side.
Stand with your feet shoulder-width apart and your arms at your sides (A).
Push your hips back, bend your knees and lower your body as deep as you can into a squat (B).
Place your hands on the floor and kick your legs backward into a push-up position (C). Kick your legs back to the squat position. Stand up and jump. That’s one rep. Do 10.
Medicine-Ball Russian Twist
Sit on the floor with your knees bent and feet flat. Hold a medicine ball, with your arms straight out in front of your chest. Lean back so your torso is at a 45-degree angle to the floor (A).
Brace your core and rotate to the right as far as you can (B).
Pause, then reverse the movement and twist all the way back to the left as far as you can (C). That’s one rep. Do 10.