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Revamp Your Middle Management to Carve a Core of Steel

This isn’t what I expected: it’s early morning in an inner-city park and I’m getting worked over by trainer Andy Speer in an odd abs-and-cardio session. First I’m learning to jump all over again; then I’m doing a reverse plank. It’s 30 minutes of surprises from a man who knows all there is to know about abs. The plan blends metabolic training with strength work and gymnastics. And it taught me a six-pack of lessons.

1 HOLLOW HOLDS MOULD

ABS Conventional wisdom tells us to push our shoulder blades down and in during most traditional gym exercises. It’s a way of countering the hunch associated with desk jobs. But in the gym, this posture causes your abs to relax, allowing your rib cage to expand and limiting oxygen intake.

Enter Speer and the hollow body hold: a textbook gymnastics move, it’s a key part of his abs-and-cardio routine. Lie on your back with feet together, arms overhead and body tight. Now raise your arms; keep your shoulder blades, head and legs a few centimetres off the floor and your lower back pressed into the floor. This forces your abs to contract, pulling your rib cage downward.

2 SMALL MOVES EQUAL BIG GAINS