If there's one man in Hollywood who knows a thing or two about maintaining washboard abs, it's Chris Hemsworth. Recently on Instagram, the Melbourne-born man mountain shared a glimpse at his four-round core circuit, alongside a wholesome recommendation to 'Get up. Get outside. Take in the fresh air and get some work in.’
Not that this is the first time the Thor star has been seen training outdoors. He recently took time out of an African safari for some casual press-ups and dips. As you do.
Hemsworth recommends completing four working sets with 20 seconds rest between each. Below, MH takes a look at the workout and breaks down the exercise benefits.
Cross-body Mountain Climbers x 20 reps
Cross-body mountain climbers are a great twist (literally) on the traditional mountain climber. They create more of an oblique focus so that Hemsworth can worth those v-shape muscles a little harder. Focus on squeezing the abs as you bring the knee to opposing elbow.
Kick Sits x 20 reps
An exercise that toasts your entire core and raises your heart rate. Kick sits throw in some additional upper-body strength to keep your body supported while dynamically working through the reps. The key is to keep the hips elevated off the floor and the knees tucked while transitioning side to side for improved movement economy.
Bicycle Sit-ups x 20 reps
Bicycle sit-ups or crunches are another move to work the obliques and the entirety of the core. Hemsworth can be seen elevating his chest and twisting the torso towards the knee in order to set his abs and obliques on fire.
Flutter Kicks x 20 reps
Don't be deceived by the innocent name, flutter kicks ensure your abs will be held tight for the entirety of the 20 reps and result in a ab burn to finish off the set. Be sure to use a leg height to suit your abilities, don't be afraid to bend the knees a little more to regress the exercise should Hemsworth's circuit be a tad too taxing.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
