Lie facedown with your legs straight and arms overhead; draw your belly button toward your spine to tighten your abs (a). Contract your glutes, then slowly raise your head, chest, arms, and legs off the floor (b). Hold this pose for five seconds, then lower to start. That's one rep.
4. Lat Pulldown
Sit at a lat-pulldown station and grab the bar with a shoulder-width overhand grip, arms straight and torso upright (a). Without moving your torso, pull the bar down to your chest as you squeeze your shoulder blades together (b). Pause, then slowly return to start. That's one rep.
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