Do you want an exercise that works every single part of your body and help you burn fat while sculpting lean muscles? This is the one. This mini-drill engages your core muscles, legs and upper body, all in one fluid movement. Besides, this demanding exercise will fire up your metabolism, making you burn fat more efficiently. Talk about an outstanding exercise!
- Lay down on your back, holding a dumbbell (or any other free-weight) above your head. Bend the legs at your hips and knees, keeping the shins parallel to the floor. That’s your starting position.
- Engaging the abdominals, shoot your legs towards your head. This movement will lift your pelvis and lower back from the floor.
- Quickly, reverse the movement, replacing the low back and pelvis on the ground, while lifting the upper back. Use the momentum to roll you up.
- At the end of the roll-up, you should land on your feet. This movement requires a great amount of core strength. It may take you a few attempts until you do it successfully. Don’t be discouraged; you’ll eventually get there.
- Using the muscles of your thighs and glutes, move to a standing position. I assure you’ll feel the burn on your legs. Keep your abdominals engaged and the back neutral (neither rounded nor arched).
- Once you are standing, lift the weight above your head. The movement should come from your shoulders and triceps, so keep your back straight and the shoulder blades tucked in.
- Lower the weight to chest, while squatting down. Go deep and control the descent until your butt is on the floor again. Don’t let your body collapse on the floor; keep your core engaged.
- Slowly roll down, allowing one vertebrae at a time to touch the ground. Lift your legs, keeping your knees bent and shins parallel to the floor. You are back to the initial position.
Yes, this is a tough exercise. However, practice will help you develop core strength and stability which will make it easier in the long run. Beginners can perform six to eight cycles, intermediate exercisers can go for eight to 10, and more experienced ones should aim to 12 repetitions. Perform two to four sets (of six, eight, 10, or 12 repetitions) with rest intervals of 60 seconds between sets. If you’d like an extra challenge, you can work in high intensity intervals. Set a timer for four minutes and move as fast as you can. Rest for four minutes before repeating it.