Premier League to the core

Generate Premier League power with three core strength building exercises from Montreal's Nigel Reo-Coker


Sit up: Step one
Sit up: Step 2

More after the break

The ultimate gut-buster


There are plenty of good ways to work your abdominal muscles but here are three of the best exercises. First up, it’s the basic sit-up. For this, you just have to lie on your back, bend your knees and put your feet flat on the ground, then bring up your arms slowly, feeling your stomach pull as you do.”




Climbing sit-ups                                

Climbing sit up: Step one

Climbing sit up: Step two

Different look, same effect


“The second exercise sees you adopting the same shape as the basic sit-up, but instead of bringing your arms towards your knees, imagine you’re pulling downwards on an invisible rope. It might look daft, but again you should feel your stomach stretch as you keep your back in the same position.”




Hip thrusts

Hip thrust: Step one
Hip thrust: Step two

Lose your love handles


“The last abdominal exercise is a little more complicated than the others, designed to work the areas normal sit-ups don’t. Lie on your side, with your legs together and your weight on your elbow so that only your foot and your elbow are touching the floor. Slowly bounce up and down on your elbow, feeling the pull on your side. This works those dreaded love handles and when completed, should be repeated on the other side.”


Also see:

Nigel Reo-Coker: Ball work

Nigel Reo Coker: Speed, strength & stamina

Nigel Reo-Coker: Gym’ll fix it for you... 

Nigel Reo-Coker: The complete warm-up

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