We earn a commission for products purchased through some links in this article.
Try The 'Parallette Swing' for a Leaner Waistline and Stronger Shoulders
It's your gateway to a gymnast’s six-pack. No pommel horse required
Remember that gymnast with the muffin-top paunch and no muscle definition? Neither do we. That’s because, with their mix of functional muscle and flexibility, gymnasts realised long ago that while six-pack abs might be made in the kitchen, they’re chiselled at the bars.
The swing-through is performed on parallette bars, a perfect addition to your home gym arsenal. Though a beginners’ gymnastic move, it yields elite results. “The key is to start with momentum,” says callisthenics expert James Greenwood.
“Spring your feet forward, then focus on using your core to whip your hips through.” Once you have perfected the movement pattern, slow down each phase to truly tax your abs. Aim to complete a rep over three seconds for Whitlock-level kudos.With the time under tension nailed, add three sets of 15 reps as part of a core finisher, three times a week. Greenwood believes you’ll begin to see the benefit to your midsection within a fortnight. Worth taking a swing at, we think you’ll agree.
Get A Grip
In a plank position, grab the parallette bars. Your shoulders should be hunched to hollow out your chest and positioned above your hands, activating your shoulders. Prepare to push off from your toes.
Tuck In
Slightly bend through your knees and spring forward, engaging your core to bring your legs up towards your chest. It’s similar to a foetal position – if the womb came equipped with parallette bars.
L to Pay
This is where the initial momentum pays off. Swing your legs through so your body passes through L-sit position. Resist an urge to drop your feet. This is where experts hit slo-mo.
When your feet finally hit the floor, push through with your
hips and contract your glutes. Once your core has stabilised, reverse the move exactly and repeat. After 15 reps, stick the dismount.
Gary Neville's 5-Day-a-Week Fitness Routine
Dolph Lundgren's Intense He-Man Training
How Martin Lewis Stays Fit in His 50s
7 Strength and Longevity Standards for Men Over 50
