28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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Healthy Eating
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Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
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Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
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Open search bar button
×
Search M&F
Featured Articles
Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
Read article
Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read article
Abs Exercises
Kneeling Superman
The kneeling superman builds strength and endurance throughout the core, shoulders, hips, glutes, and hamstrings.
Instructions
-
Get on your hands and knees, using a mat if necessary for comfort. Make sure your back is flat and tighten your abs.
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Reach one arm forward while simultaneously extending your opposite leg straight back. Hold the position and then return to starting position to switch sides.
Trainer’s Tips
- Keep your head in line with the rest of your body.
- Squeeze your abs and glutes as you extend your arm and leg for added stability.
- Avoid arching or rounding your back.
