Your ab workout could do with a shakeup, and trainer Ben Feiden, ACE-CPT, creator of the new Killer Core in 15 workout program for Men's Health MVP Premium, has just the move. Instead of depending on strictly bracing to work your abs with moves like planks and hollow holds or flexion like crunches and situps, you'll add a lot more movement—specifically, rotation—to your routine with the kick through.
This super-functional exercise is particularly beloved because of how active it is compared to other core training staples. Instead of all-too-easy moves like the standard situps and planks of the world, there will likely be a bit of a learning curve before you're able to pull it off properly. Never fear, however; kick throughs aren't that tough, and Feiden has a quick three-step process to teach you how to do it perfectly.
3 Steps to Master the Kick Through
1. Master the Bear Plank
The base of the kick through is another great core exercise, the bear plank. To get into the proper bear plank position, make sure that once you're in an all-fours position, your palms are flat on the floor so that your wrists are stacked directly beneath your shoulders. You knees should be under the hips. Then, squeeze your glutes and core to lock into position, maintaining a straight spine.
2. Rotate the Knee to the Opposite Elbow
Here is where rotation, a movement pattern too often neglected in standard training programs, comes into play. Drop your hip and shift your torso to rotate one knee to touch the opposite elbow, keeping your arms extended and your core braced. Cycle through this movement a few times, holding at the touch point, until you feel comfortable.
3. Bring the Kick Through
Now you put all the pieces together. When you rotate now, extended your knee all the way through to kick the leg out. At the same time, lift the opposite hand off the floor and pull your elbow back in toward your torso. This will help to give you momentum as you rotate, while also maintaining balance. Repeat for reps until you're comfortable.
Once you put all the pieces together, try doing 3 rounds of 45 seconds to 1 minute of continuous work. Want more killer core training exercise and routines to build ab strength? Check out Feiden's whole Killer Core in 15 Minutes program on Men's Health MVP Premium.
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