The Perfect Beach Body—In Tree Easy Steps

Before you lose the shirt, discover this exercise.

his torso transformer was inspired by the floor-wiper exercise from the famed “300 workout,” the über-intense regimen that (more than the magic of CGI) carved Gerard Butler and his fellow Spartans into sinewy warriors. It fiercely works your chest, upper and lower back, shoulders, arms, abs, and obliques while forcing you to maintain balance. In short, it’s the perfect pre-beach mid-and-upper-body sculptor. But know this: It requires intense focus on form, so start slow and go light with load at first. To maximize its fat-burning potential, cycle this muscle builder between up-tempo cardio intervals. Do 8 to 10 reps for a total of three sets, either in a row or as part of a larger circuit. Take a few minutes of rest between consecutive sets.

Step one: Lie flat on the floor, holding a set of dumbbells (or a barbell). Grip the bells so your hands are slightly wider than chest-width apart, palms facing your feet. Brace your core and press up, then slowly come straight down so the bells lightly touch your sternum. Hold for a beat, exhale, and press back up, straightening your arms. Hold. Be sure not to lift your head off the floor and that you never strain your neck.

Step two: Keeping your legs as straight as possible and your knees touching, squeeze your abs and obliques and lift your legs up so they’re at a 45-degree angle to the floor. Hold for a beat. Remember, engaging your core is the secret to keeping the bells level during the leg movements.

Step three: In a controlled movement, slowly spread your legs out to the side, like you’re doing a spread-eagle. Then bring your knees back together, keeping your legs straight. Next, lower your legs to the floor. That’s one rep.

Discover

Word Lens Does English/Spanish Translations With Your iPhone Camera

Need instant Spanish/English translation of a sign? There’s an app for that: Word Lens...

Hotels For the Music-Obsessed

Now some hip lodgings encourage you to get the lead out with amenities like vinyl collections and loaner guitars.

A Suit (Literally) Fit For a King

I spend a lot of time with my tailer, it's rare, in fact, when he doesn't...

The Best Tailors and Custom Suit-Makers

A list of the best tailors in the USA, plus the top made-to-measure programs and bespoke suit-makers worldwide.

Vauxhall Astra VXR 2.0i Turbo (280PS)

The muscular stance, the crazily big 20 inch alloy wheels and the leather hip-hugging sports seats aren’t exactly subtle. And, if...

Sponsor

Latest

The Corvette and the Viper: The Great American Sports Car Is Back

Two classics—the Corvette and the Viper—are getting thoroughly modern makeovers. And this time around, chic detailing...

6 New Cookbooks from the Chefs

Read 'em and eat: Some of the country's most celebrated chefs are divulging their most precious recipes...

5 Soothing Yoga Poses for Sleep

If you’re not getting the length and quality of sleep that you would like, try practicing these...

Not a Motorcycle Guy? Here’s the (Electric!) Bike for You

This Zero DS ZF9 may look like a sleek, grown-up plaything—it is one—but it has a practical side, too. Beneath its aircraft-grade...

A Snap Guide to Eco-Friendly Dream Cars

Sunday, April 22 is Earth Day. Honor our home planet by going green in one of these...