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15-minute gymnastics session for beginners to be ripped open at home

Have you ever seen a gymnast without a six pack? Exactly. But you don't have to unroll sphincters to use their enviable core definition and control.

This home workout, developed by Scott Britton, the founder of Battle Cancer, starts with the L-Sit: hold your legs straight in front of you with your arms outstretched as if you were in the top position of a bath. Thankfully, more distance from the ground makes it infinitely easier to achieve this. Parallets like this are ideal, but the seats of two fixed chairs or boxes are just as good.

Start by holding for 10 seconds. After each L-Sit, you will have 15 repetitions of dips and hand-raised push-ups to ensure that your arms and chest are well pumped while your core is taking a break. Add two seconds to the L-Sit every round and continue until you have reached a total of 10 rounds. The handles get hard. So if you hit a wall, just aim for the maximum time in the L-Sit per lap.

After just a few sessions, you will become much stronger in the position. So give yourself a day off and adjust the session again. Since the Olympic Games have been postponed until 2021, you still have enough time to form the US gymnastics team …

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1) L-Sit

10, 12, 14 … seconds

Start with straight arms and legs (A) and hold your legs as you lift them off the floor (B). Hold for your goal of seconds and remember to keep breathing. Building a defined tricep is your fair reward for enduring the hold.

2) Triceps Dip or Pushup with a tight grip

15 reps

Turn around and sit with your legs stretched out on the edge of a box, bench or chair. Support your weight with your hands on the surface with your arms and move the edge (A). Lower your body until you feel a stretch across your chest (B). Push up firmly again. Try to count three down and one up. Or switch to tight-grip pushups for a safer, beginner-friendly train.

3) Elevated push-up

15 reps

Now turn around to put your hands on the chair or box, taking a strong plank position (A). Bend your elbow at the same pace as before and lower it towards the box until your chest just touches it (B). Turn the device back on until your elbows are locked. No time to admire the pump yet – stop repeating and get ready for another L-Sit.

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