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    30 Plank Variations That Will Transform Your Core From A Trainer

    I’ll admit, I sometimes sigh when an instructor cues up a plank. I know, they will *always* burn. Planks are a classic core move for a reason and offer so many benefits.

    “Planks target and strengthen the core muscles, including transverses abdominals (the deepest abs muscles), rectus abdominis and the internal and external obliques, so in simplest forms, a simple plank will fire up all of your core muscles,” says Jade Morning.

    But planks are also kind of, well, boring. Holding a plank for 30 to 60 seconds means I have nothing but the floor to distract me from that deep burn quaking up through my whole bod. The burn is a good thing; the boredom is not. The good news, though, is that there are tons of plank variations to spice things up depending on your skill level and core strength.

    Meet the experts: Jade Morning, CPT, is a certified personal trainer and Alo Moves instructor. Kaisa Keranen, CPT, is a NASM-certified personal trainer and the founder of KaisaFit.

    Plank variations don’t just target the core, either. Many will also strengthen other muscles, like your quads and glutes and can reduce back pain, improve posture and increase balance, she explains. To maximise your gains, Morning suggests incorporating plank variations into your weekly workout routine *at least* three times a week.

    “I recommend finishing each workout with core activation, so doing a plank challenge before heading out of the gym would be ideal.”

    Once you’ve nailed proper plank form, it’s time to have some fun to the tune of the 30 best plank variations.

    1. Down Dog To Knee Drive

    How to:

    Start in a high plank position.

    Lift hips into a downward dog position.

    At the same time, lift right foot from the ground and extend right leg toward the ceiling while keeping hips square.

    Return to plank, driving right knee to tap right elbow.

    Continue for 30 seconds.

    Repeat on the opposite side.

    2. Side Plank Crunch

    How to:

    Start in a side plank on right forearm with left arm bent and hand resting behind head and legs extended, feet stacked. Head to heels should form a straight line.

    Bring left knee toward left elbow in a crunch, engaging obliques as you do.

    Return to start and continue for 30 seconds.

    Repeat on the opposite side.

    3. Side Plank Knee Raise

    How to:

    Start in a side plank on right forearm with left arm extended overhead.

    Slightly lift left foot and bend knee to bring it forward and up to hip height while swinging left hand down toward shin.

    Reverse the motion to return to start and continue for 30 seconds.

    Repeat on the opposite side.

    4. Side Plank Toe Tap

    How to:

    Start in a side plank on right forearm with your left arm toward ceiling.

    Slightly lift left foot and swing it forward while bringing left hand to tap toes.

    Return to start hovering left foot over right and continue for 30 seconds.

    Repeat on the opposite side.

    5. Forearm Plank Saw

    How to:

    Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.

    Lift hips slightly and rock backwards slowly, allowing shoulders to shift behind elbows and heels to push back.

    Then shift forward to bring chest beyond elbows and heels slightly forward.

    Continue moving back and forth for 30 seconds. (Toes and forearms stay rooted to the mat throughout.)

    6. Forearm Plank With Knee Touch

    How to:

    Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.

    Slowly and with control bend and lower right knee to touch mat.

    Reverse the motion.

    Repeat with left knee.

    Continue alternating for 45 seconds.

    7. Plank Knee-To-Elbow

    Why it rocks: Your obliques work extra hard as you pull your knee to your elbow in this move, which is a staple in many a yoga flow.

    How to:

    Start in high plank position.

    Lift left foot up off floor and drive toward left elbow while keeping hips level and back flat.

    With control, reverse movement to return to start.

    Repeat on the other side. That’s 1 rep.

    Modify it: Drop into a tabletop position and complete the movement from there, pulling one knee to the corresponding elbow, says Jones.

    8. Bird Dog

    How to:

    Start on all fours with knees under hips and wrists under shoulders.

    Engage core and lift left arm and right leg off the mat at the same time, keeping hips level and core engaged so back doesn’t arch.

    Slowly return to start.

    Repeat on the opposite side. That’s 1 rep. Complete 10 reps.

    9. Plank Hip Dips

    How to:

    Start in a forearm plank position with elbows under shoulders and knees, hips and torso in a straight line.

    Drop right hip toward the floor, then return to centre.

    Immediately drop the left hip toward the floor.

    Continue alternating for 45 seconds.

    10. Plank Shoulder Tap And Jack

    How to:

    Start in a high plank position with knees, hips and shoulders all in a straight line.

    Simultaneously tap right hand to left shoulder and jump feet out wide.

    Simultaneously jump feet together and replace hand on the mat.

    Repeat with the left hand to right shoulder. Continue repeating for 45 seconds.

    READ MORE: The 15 Minute Bodyweight Home Workout You Can Do On Your Couch

    11. Side Plank Thread The Needle

    How to:

    Start on left side with left forearm on mat and knees bent.

    Raise right arm toward ceiling and lift hips up and away from the floor until body forms a straight line from head to heels.

    Keeping hips lifted, rotate left arm down and underneath torso and allow gaze to shift toward the floor.

    Reverse the movement to return to start.

    Continue repeating for 30 seconds, then switch sides and repeat.

    12. Forearm Plank Knee Tap

    How to:

    Start in a forearm plank, with elbows under shoulders, head and spine in line and back flat.

    Without moving hips, slowly bend and lower both knees to the ground with control.

    Gently tap the mat and straighten legs back out.

    Continue repeating for 45 seconds.

    13. Plank Jumps

    How to:

    Start in a high plank position with knees, hips and shoulders all in a straight line.

    Bend knees and jump both feet in toward arms.

    Jump both feet back and extend legs to high plank position.

    Continue repeating for 45 seconds.

    14. Plank Up Downs

    How to:

    Start in a high plank with back flat and shoulders over wrists.

    Lower right forearm to the mat.

    Lower left forearm to the mat and pause in the forearm plank position.

    Place right hand on the mat and press to straighten right elbow.

    Place left hand on the mat and press to straight left elbow into high plank.

    Continue repeating for 30 seconds.

    15. Side Plank Hip Dips

    How to:

    Start in a side plank on right forearm with left arm extended toward ceiling. (Holding a dumbbell in left hand is optional.)

    Use obliques to lower hips toward the mat with control.

    Reverse the movement to return to start

    Continue repeating for 30 seconds, then repeat on the opposite side.

    16. Single-Leg Knee Drive to Kick Out

    How to:

    Start in high plank position with shoulders over wrists and body in a straight line.

    Drive right knee to tap right elbow.

    Straighten right leg back and up without moving hips.

    Lower right foot to return to start.

    Continue for 30 seconds, then repeat on the opposite side.

    17. Quad Hold Knee Taps

    How to:

    Start on all fours, in tabletop position.

    Lift knees to hover two inches off the ground.

    Squeezing core and keeping back flat, lift right hand and left foot and tap left knee.

    Return right hand and left foot to floor.

    Then, lift left hand and right foot and tap right knee.

    Replace left hand and right foot on the amt.

    Continue alternating for 45 seconds.

    18. Bear Plank Shoulder Tap

    How to:

    Start on all fours, in tabletop position.

    Lift knees to hover two inches off the ground.

    Squeezing core and keeping back flat, lift right hand and tap left shoulder.

    Replace right hand on the floor.

    Repeat with opposite side.

    Continue alternating for 45 seconds.

    19. Side To Side Plank Hops

    How to:

    Start in a high plank position.

    Jump both feet toward left elbow, then return to the center.

    Repeat on the opposite side.

    Continue alternating for 45 seconds.

    20. Sprawl

    How to:

    Start in a high plank position.

    Jump feet in toward hands, planting them behind or just outside arms.

    As soon as feet come in, lift chest into a low squat position.

    Raise arms next to ears.

    Place palms down on the ground and jump back to start.

    Continue for 45 seconds.

    READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

    21. Forearm Plank

    How to:

    Start on forearms and knees with elbows under shoulders and palms pressing into the mat.

    Extend legs straight and lift hips so body forms a straight line.

    Hold the position for 45 seconds.

    22. Scapular Pushup

    How to:

    Start in a high plank position, with shoulders stacked directly over hands.

    Engage core and glutes, inhale and squeeze shoulder blades (scapulae) down and together in your upper back.

    Exhale and separate scapulae again, with back moving upward to the starting position.

    Repeat for 45 seconds.

    23. Modified Side Plank

    How to:

    Lie on right side with legs bent at 90 degrees, right elbow directly under shoulder and left-hand palm down.

    Lift hips off the mat, keeping right knee and right forearm and elbow in contact with the ground.

    Hold the position for 30 seconds.

    Repeat on the opposite side.

    24. Side Plank

    How to:

    Lie on right side with legs bent, right elbow directly under shoulder and left-hand palm down.

    Lift hips off the mat, extending legs to form a straight line from head to heels.

    Hold the position for 30 seconds.

    Repeat on the opposite side.

    25. Renegade Row

    How to:

    Start in a high plank position holding a pair of dumbbells with hands under shoulders and feet wider than shoulder-width apart.

    Drive left arm into the floor, stiffen entire body and row the right hand up and to the side of rib cage—elbow should be pointed up and back.

    Pause for a second, then keep body stable as you slowly lower back to the starting position.

    Repeat on the opposite side and continue alternating for 45 seconds.

    26. Plank Jacks

    How to:

    Start in a forearm plank position with elbows under shoulders and palms pressing into the mat.

    Engage core and jump both feet out wide to each side.

    Quickly jump both feet back in together to the starting position.

    Continue jumping in and out for 45 seconds.

    27. Plank Punches

    How to:

    Start in high plank position with shoulders over wrists and body in a straight line, back flat.

    Lift left hand and punch forward with force, while keeping back and hips stable.

    Replace hand on mat.

    Lift right hand and punch forward with force, while keeping back and hips stable.

    Continue alternating for 45 seconds.

    28. Reverse Plank

    How to:

    Start by sitting on the ground and prop yourself up on hands (hardest) or forearms (easier).

    Keep elbows in line with shoulders and fingers facing toward feet. Extend legs out in front of you (harder) or bend knees (easier). Raise hips so your body forms a straight line from ankles to chest and hold for 5 to 30 seconds.

    29. Plank Jacks

    How to:

    Start in a high plank position with wrists under shoulders and palms pressing into the mat.

    Engage core and jump both feet out wide to each side.

    Quickly jump both feet back in together to the starting position.

    Continue jumping in and out for 45 seconds.

    30. Classic Plank

    How to:

    Start on the floor on your hands and knees.

    Place your hands directly under your shoulders.

    Step your feet back, one at a time. (For more stability, bring your feet wider than hip-distance apart and bring them closer for more of a challenge.)

    Maintain a straight line from the top of your head through your heels, gaze down just above your fingertips.

    Now, tighten your abs, quads, glutes and hold. Think about digging through your heels, squeezing your quads and keeping everything nice and tight. (If you feel your body shake, that’s a good sign you’re creating enough tension from head to toe.)

    This article by Andi Breitowich & Ashley Mateo was originally published on Women’s Health US. More

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    Make This Cold-Fighting Lettuce, Fennel & Pea Soup If You’re Feeling Under The Weather

    Whether you’re sick or just plain sick of the frosty temps and in search of winter soups for cold weather, we’ve got you covered. This pea soup recipe has antioxidants, including vitamin C, which help fight disease-causing free radicals. And we can’t get enough of this delicious, vibrant, green soup.

    “Salad isn’t the only way to serve lettuce in a bowl – here, it lightens up pea soup and adds some texture to make every spoonful extra satisfying,” says Giada De Laurentiis, creator of this pea soup recipe.

    READ MORE: 3 Comforting Soups That’ll Boost Your Immune System

    Why This Pea Soup Recipe Is Great For Colds

    It’s packed with antioxidants: Peas are packed with antioxidants, like vitamin C, vitamin E, zinc, catechin and epicatechin. These antioxidants help build your immune system so you’re better able to avoid the sniffles. Fresh fennel bulb is also a good source of vitamin C which is critical for immune health.

    It is hydrating: Lettuce is super hydrating. When you’re sick you’re always encouraged to stay hydrated and drink plenty of liquids. And because water makes up over 95% of raw lettuce it’s a great booster booster.

    It’ll help you feel better: So there actually is a real reason people suggest you eat soup when you’re sick. The sodium in soup may act in a similar way to gargling warm salt water and help relieve sore throat pain. Plus, the heat helps clear nasal congestion and can relieve pain and sinus pressure. And of course, with all the veggies we tend to pack into soups, the nutrient-dense nature of soups may help, too.

    READ MORE: This Aubergine Curry Is The Ultimate Winter Comfort Meal

    3 Amazing Blenders You Should Make Your Winter Soups With

    Smeg Hand Blender

    This retro-styled set chops, blends, whisks and mashes. Plus, immersion blenders allow you to blend directly in your pot which means less dishes.

    Nutribullet Blender Combo

    Jug blenders make dumping and blending soups so easy. This one is especially great as you can use it while sauces and soups are still hot (no waiting for it to cool).

    Smartlife Soup Maker

    Five pre-programmed settings and powerful blades easily liquify veg, while a heating plate warms the contents inside. Hardly any dirty dishes thanks to this nifty gadget.

    READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs In

    Try One Of Our Favourite Winter Soups For Colds

    Cold-Fighting Lettuce, Fennel & Pea Soup Recipe

    Giada De Laurentiis

    Adapted from Giada’s Feel Good Food: My Healthy Recipes and Secrets, this pea soup recipe has antioxidants, including vitamin C, which help fight disease-causing free radicals. Per serving: 731kJ, 9g fat (5g sat), 18g carbs, 6g sugar, 289mg sodium, 6g fibre, 7g protein.

    Prep Time 10 minutes minsCook Time 20 minutes mins

    Course SoupCuisine Healthy

    Servings 4 peopleCalories 175 kcal

    3 Tbsp Unsalted butter1 bulb Fennel, chopped, fronds reserved for garnish2 large Shallots, chopped1 head Bibb or butter lettuce, cut into 1cm-wide strips280 grams Frozen baby peas1½ cups Low-sodium chicken stock¾ tsp Fennel seeds½ tsp Kosher salt½ tsp Freshly ground black pepper
    Melt butter in a saucepan over medium heat. Add fennel and shallots. Cover and cook, stirring occasionally, until vegetables soften (about six minutes).Add lettuce and stir until it wilts (one to two minutes). Mix in peas, stock and one cup water and bring to a boil. Cover, reduce heat to medium-low and simmer until vegetables are just tender (about five minutes).Transfer to a blender, add fennel seeds and purée until smooth. Return soup to the pot over a low heat. Add the salt and pepper and thin with water if needed. Once heated, ladle soup into bowls and garnish with fennel fronds.

    Keyword comfort food, Easy Meals, healthy soup, Pea Soup, soup, vegetarian

    Per serving: 731kJ, 9g fat (5g sat), 18g carbs, 6g sugar, 289mg sodium, 6g fibre, 7g protein. More

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    Why You Should Add Macadamia Nuts To Your Diet, Stat

    Macadamia nuts are top-level when it comes to nut rankings, the real crème de la crème — packing heaps of benefits into those little beige bods.

    Rich in vitamins, minerals, fibre and antioxidants, including thiamin (vitamin B1), manganese, and copper, they boost gut health, help protect against various diseases, and even reduce weight gain.

    The current health advice — almost universally agreed upon, which pretty much never happens — is to eat at least 30 different plants a week, which includes veg, fruit, seeds, grains, herbs and, you guessed it, nuts.

    Little pointers when adding macadamia nuts to your weekly shop — probably steer clear of the cookie aisle, instead sprinkling the OG on salads or swapping them in as a crusting for fish or just eating as a snack. Look for ones that haven’t got added salt, sugar or oil, and ideally not roasted as it’s been shown to lower their nutritional punch. It’s also worth noting they are pretty calorific, with 10-12 — which is a standard serving size — clocking up 200 calories, so aim for around that amount.

    And here’s why they’re worth it: macadamia benefits galore, coming right up…

    1. Packed with antioxidants

    Quick recap: Antioxidants neutralise free radicals (unstable atoms that damage cells in the body, leading to signs of ageing and illness, so not as fun as they sound), which prevents the damage to the cells caused by oxidation. In short, we want them — and raw macadamia nuts have them.

    Macadamia nuts are also high in flavonoids, plant compounds with health-boosting antioxidant properties that lower cholesterol and fight inflammation — in fact, they nearly take the top flavonoid spot of all tree nuts.

    They even contain a significant dose of tocotrienols, a type of vitamin E with antioxidant properties that lowers cholesterol and protects against neurodegenerative disorders, brain disease, and cancer.

    2. Good for heart health

    Studies have shown eating 8-42g (a serving is about 28g) of macadamia nuts daily can lower total and LDL (‘bad’) cholesterol by up to 10%, similar to a heart-healthy, low-fat diet.

    High in monounsaturated fat, the highly-hyped one that’s in olive oil and avocados, they reduce inflammation and improve heart health, lowering risk of stroke and fatal heart attacks.

    READ MORE: 5 Heart Disease Risk Factors Every Woman Needs To Know About

    This is a group of conditions that can increase the risk of type 2 diabetes, stroke and heart disease, with symptoms presenting as high blood pressure and sugar, low levels of HDL (‘good’) cholesterol, high triglycerides (fat in the blood) and excess belly fat.

    Studies have shown monounsaturated fatty acids (MUFAs) — badass plant-based fats, which are in macadamia nuts — may protect from metabolic syndrome, lessen its effects, and even lower blood sugar and improve glycemic control in people with type 2 diabetes.

    4. Good for brain health

    Studies have shown tocotrienols can protect brain cells from glutamate. This is a chemical messenger or transmitter which plays a role in Alzheimer’s and Parkinson’s disease. However, more research needs to be done into whether foods that contain it work in the same way as supplements.

    5. Aid weight loss (and reduce weight gain)

    Macadamia nuts are super-duper high in palmitoleic acid, a monounsaturated fat aka omega-7, which has been shown to reduce weight gain and fat cells.

    Also, packed with protein, good fats and fibre, they help feel satiated — full for longer, as well as avoiding sugar spikes.

    READ MORE: Volume Eating: The Pros, Cons And Nuances Of The Weight Loss Approach

    6. Good for gut health

    Macadamia nuts work as a prebiotic — feeding your good gut bacteria. These then produce short-chain fatty acids (SCFAs), which protect against conditions like IBS, Crohn’s, ulcerative colitis and even diabetes by reducing inflammation.

    7. Easy to add to your diet

    Widely available, not too pricey and simple to snack on, add to meals or consume in the form of nut milk (yeh, macadamia milk — for real, though that is a lil pricey.)

    This article by Rebecca Gillam was originally published on Women’s Health UK. More

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    Tried & Tested: New Running Shoes From Asics, PUMA & Salomon & Under Armour

    Are you on the hunt for a comfy pair of new running shoes? Or maybe you’re after your very first pair and don’t know where to start? Perhaps you’re overwhelmed with the sheer volume of new takkies dropping seemingly weekly. Wherever you are in your running journey, we’re here to help you.

    There are so many factors to consider when looking for a pair of running shoes. Think: price, cushioning, pronation, heel drop, distances and of course, the look and feel. So we put the newest running shoes to the test, racking up kms to find four that are worth your hard-earned rands. Here’s what we thought about the latest offerings from PUMA, Under Armour, Asics and Salomon. Happy running!

    READ MORE: Beginners 5K Running Training Plan And How To Crush It In Just 6 Weeks

    PUMA Velocity Nitro 3

    Heel drop: 8mm | Cushion: Medium | Pronation: Neutral | Price: R2 599

    Pros

    ✅ Versatile and comfortable 

    ✅ Affordable price

    Cons

    ❌ Those with wider feet might find it a bit snug

    #WHTestsIt

    PUMA may not have been the first brand that came to mind when you went to your local Sportsman’s Warehouse a few years ago, but they sure should be now. They’ve put considerable research and tech into their new fleet of running shoes to bring you launches that will get you where you want to go (and fast)!

    Last year, their ForeverRUN NITRO was one of the pairs I wore the most and I loved it. Now, the Velocity Nitro 3 is overtaking that shoe as one of my favourites. PUMA has taken comfort seriously meaning you don’t have to worry about any niggles or discomfort. You can thank the NITROFOAM™ which makes the shoe well-cushioned yet responsive. 

    If you do a lot of your runs on the treadmill at your local gym or if you’re just starting out and find yourself doing a combination of running and walking these will be your go-to trainer. But they aren’t just for the treadmill, they hold up well as a daily trainer on the road too. The PUMAGrip on the outsole gives you great traction so you can focus on smashing goals rather than whether you’re going to slip.  PUMA has done it again and you’ll definitely be seeing the bright flash of green zoom past you in months to come.

    READ MORE: These Strength And Cross-Training Workouts Will Improve Your Running

    ASICS Gel Nimbus 26

    Heel drop: 8mm | Cushion: Maximum | Pronation: Neutral | Price: R3 799

    Pros

    ✅ Plush and comfortable

    ✅ Improved grip

    Cons

    ❌ Not the best for speedy runners

    #WHTestsIt

    You can’t go wrong with a Gel Nimbus, it’s one of Asics’ best-selling and longest running shoe models. In fact, their Gel Nimbus 25 (released last year) is actually the shoe that made me fall in love with running. It took me from struggling to run a 5km to smashing a 21km in weeks (I couldn’t believe it either!) The Gel Nimbus 26 is everything I loved in the 25 (maximum cushioning and a comfortable upper) with some minor tweaks that make a major difference and ultimately give you a smoother ride.

    The knitted upper has been reengineered so that it’s wider in the forefoot and toe-box. And the eyelets have also changed and give improved lockdown so your foot is secure without being strangled. So overall you have a softer yet more supportive midfoot hold.

    The most impressive improvement is thanks to the addition of ASICSGRIP™ technology and AHARPLUS™ outsole rubber. The outsole uses new hybrid grip technology to give you more traction on wet surfaces (a real winner during winter) and advanced durability.

    The Gel Nimbus 26 also feels a tad firmer than the previous iteration so while it’s become a favourite for my longer, slower runs or even recovery runs, it now will definitely be able to handle those pacier runs, too.

    READ MORE: Long-Distance Trail Running: Here’s Exactly How To Prep And Push Through

    Salomon Genesis

    Heel drop: 8mm | Cushion: Maximum | Pronation: Neutral | Price: R3 599

    Pros

    ✅ Gives you confidence on technical runs

    ✅ Suits newbies and more experienced runners

    Cons

    ❌ Runs quite small so consider sizing up

    #WHTestsIt

    As the temperatures begin to drop, now is the perfect time to get into trail running… or break in a new pair before signing up for a trail running race. First, every time I wear these, I get compliments on how gorgeous they are and while that has no impact on running ability, it sure is a plus.

    But beyond the beautiful colour way, these trail shoes pack some serious tech that will serve beginners and more advanced trail runners well. Many trail shoes prioritise stability and technical support at the cost of comfort and cushioning, but the Genesis does the exact opposite. It has a highly supportive Active Chassis and unique two-part lug pattern (All-Terrain Contagrip® compound) and raised tread so your grip is secure no matter the terrain. And the Energy Foam and weaved Matryx® upper give you a comfortable and cushioned ride.

    When wearing the Genesis, I feel very confident and stable on the trails. This is something super important to me for two reasons. One, trail running is something I only do once or twice a week so I’m definitely an amateur and lack confidence. And because I’m a treadmill/road/gym frequenter, I’m not used to having to concentrate as much and tend to slip or almost lose my footing often on my trail runs. It really is a great trail shoe, I would just recommend sizing up.

    READ MORE: Maximise Your Runs With These Tips From The Pros

    Under Armour Infinite Elite

    Heel drop: 8mm | Cushion: Maximum | Pronation: Neutral | Price: R3 799

    Pros

    ✅  Revolutionary foam

    ✅ Great for long and everyday runs

    Cons

    ❌ Might be too stacked for some

    #WHTestsIt

    Now, this is a LOT of shoe. Your first thought about the Infinite Elite will definitely be about the height of it. It certainly was mine. And when you put them on you’d be forgiven for thinking you’re using stilts. But somehow the Infinite Elite doesn’t feel heavy at all.

    If it’s cushioning you want? It’s cushioning you’ll get with the Infinite Elites. Except the cushioning is unlike anything you’ve ever felt before. Under Armour has used new HOVR+ foam which they say gives the shoe superior energy return and a bouncier ride. And springy she is. This full-length one-piece bead foam midsole gives you a super plush experience that is perfect for your long run days and your everyday kilometres too.

    And if it’s your knees and joints you’re worried about, Under Armour has gone the extra step by using a bevel heel design that helps lessen heel impact and allows you to land smoothly and increase overall stability. I reach for these for my longer Saturday runs and really love how you can quite literally feel them help you bounce off the road.

    Plus if you’re looking for some kit to support you on your runs, the Infinity 2.0 High Sports Bras is one of the most supportive (and flattering) bras I’ve worn in a long time. And the straps can be adjusted to ensure you’ve got the perfect fit, every run

    Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More

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    The 15 Minute Bodyweight Home Workout You Can Do On Your Couch

    Forget raising the bar – put your feet up, woman! Seriously, we mean it when we say put.your.feet.up. “Lifting them onto a step or bench is the simplest way to build strength faster,” says strength and conditioning specialist Don Bahneman. Yup, you *can* sculpt a better body without lifting a dumbbell. All you need: this bodyweight home workout.

    READ MORE: 18 Feel-Good Workouts That’ll Boost Your Mood, Stat

    How Does Putting Your Feet Up Build Muscle?

    It boils down to basic physics: for upper-body exercises, this tweak changes the angle of the exercise and forces your muscles to work harder to support your body weight.

    For lower-body moves, raising your feet increases how far you have to move with every rep (aka your range of motion), which calls more muscle fibres into action. And for all moves, your core has to work harder to keep you stable and locked into position.

    The 15 Minute Bodyweight Home Workout

    Instructions: Complete the exercises in this bodyweight home workout in order. Move from one to the next without resting. Rest 45 to 60 seconds at the end of the circuit, then repeat for up to five rounds.

    Make it harder: Feeling extra fired up for your bodyweight home workout? Increase the cardio challenge by adding 30 seconds of star jumps or running in place between each move. Get the best out of your chill with this couch workout.

    READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF

    1. Bulgarian Split Squat

    Stand about 60 centimetres in front of your couch and extend your left leg behind you, placing the top of your foot on the seat (A). Keeping your chest upright and core tight, bend both knees to lower your hips as much as you can (B). Push through your right heel to return to start. That’s one rep. Do eight to 12, then repeat on the other side.

    READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

    2. Travelling Plank With Leg Raise

    Get into push-up position with your toes on the couch (A). Raise your right arm and rotate your torso to the right until your feet are stacked and your body forms a T. Without dropping your hips, lift your right leg (B). Hold for 20 seconds. Reverse the movement to return to start and hold for 20 seconds, then repeat on the other side.

    READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

    3. Single-Leg Hip Thrust

    Lie on your back on the floor in front of your couch with your left heel on the edge, knee bent about 90 degrees and your right leg straight up, arms at your sides (A). Press through your left heel and raise your hips as high as possible, keeping your right foot in the air (B). Slowly lower your hips back down. That’s one rep. Do eight to 12, then repeat on the other side.

    READ MORE: 10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A Trainer

    4. Reverse Inch Worm

    Get into push-up position with your toes on the couch (A). Bracing your core and glutes, slowly walk your hands towards the couch, lifting your hips into the air and keeping your legs as straight as possible (B). Pause, then walk your hands back out to start. Make it harder by adding a push-up here. That’s one rep. Do four to eight.

    Excerpted from the Women’s Health Little Book of 15-Minute Workouts. More

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    Braaied Cowboy Steak With Green Salad Is The Easy, Flavoursome Recipe You’ve Been Looking For

    As the temperature decreases, your craving for comforting, heart meals seems to only increase. And sometimes you just feel like a juicy steak. This cowboy steak recipe with satisfy all your cravings and makes a great meal prep lunch option if you’re just cooking for one.

    READ MORE: 3 Low-Calorie Raw Dinner Recipes For When Load Shedding Catches You By Surprise

    What Is A Cowboy Steak?

    Getty Images

    Côte de Bœuf, Cowboy Steak, Rib steak, Ribeye or Wingrib cut… There are many names for this delicious cut of meat. According to The Fat Butcher, Côte de Bœuf translates to “cut of beef” or “cut of the cow”. It is also arguably one of the most flavoursome cuts you can get.

    “It boasts intense marbling and is also the closest muscle to the heart of the cow. This means that it enjoys a consistent supply of oxygenated blood, allowing for rich flavour at the right maturation. The Ribeye is cut from the rib section of the cow, located between the front quarters and the midriff of the animal,” says The Fat Butcher.

    READ MORE: 5 Quick And Easy Air Fryer Recipes

    Braaied Cowboy Steak Recipe With Green Salad

    “A grass-fed côte de boeuf (rib steak with bone attached, also called a “cowboy steak”) has the perfect ratio of fat to meat, which makes it ideal for braaiing,” says Jackie Cameron, chef and owner of Jackie Cameron School of Food & Wine.

    Braaied Cowboy Steak With Green Salad

    Jackie Cameron

    A grass-fed côte de boeuf (rib steak with bone attached, also called a “cowboy steak”) has the perfect ratio of fat to meat, which makes it ideal for braaiing. This recipe will be a firm load shedding favourite. Per 402g serving: 2 633kJ, 37g fat (17g sat), 2g carbs, 370mg sodium, 1g fibre, 67g protein

    Prep Time 10 minutes minsCook Time 20 minutes mins

    Course Main Course, SaladCuisine French, South African

    Servings 4 peopleCalories 630 kcal

    2x 650 gram Côte de boeufSalt and pepper50 grams Salted butter1-2 Tbsp Lemon juice, freshly squeezed1 cup Canola oil20 Sage leaves1 Tbsp 1 tbsp capers4 handfuls Salad leaves
    Braai steaks for about 10 minutes, turning every two minutes, until medium-rare. Remove steaks, season and allow to rest for seven minutes while you make the salad.Add the butter to a cold pan and bring it up to medium heat. Cook until the colour is slightly brown and it starts to give off salty, nutty aromas. Add lemon juice immediately, then move the pan off the heat. Season and allow butter to cool, without getting cold.Heat oil in a pot over medium heat and add the sage leaves. When the leaves are a vibrant bright green and have stopped sizzling they are ready to be removed. Drain on paper towel.Fry the capers in the sage oil over a medium-low heat until there are no more little bubbles forming around them − this means all the moisture has been released and they will stay crisp. Blot on paper towel.Place the salad leaves in a bowl and toss with the lemon-butter dressing; sprinkle over the sage leaves and capers. Slice the steak and divide among four plates, with the salad and serve.

    Keyword beef, braai, comfort food, dinner, Easy Meals, Healthy Recipes, high-protein, low-carb, Steak More

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    in fitness and body

    Hunch Over Your Desk? These Moves Will Sort Out Your Shoulders STAT

    Picture someone hunching over their keyboard for the majority of the day, shoulders creeping up towards their ears. Does that hypothetical person sound a lot like you? We’re all guilty of being that person at some point or another. And while we should be more vigilant about sitting up straight, it’s easy to forget when you’re rushing towards that 3pm deadline. That’s why we found four simple shoulder strength exercises that will help you get better posture in very little time.

    READ MORE: The 3 Stretches You Should Be Doing Daily

    Why You Should Strengthen Your Shoulders For Better Posture

    Building up your shoulder strength and mobility will help counteract that urge to hunch, even when you didn’t even realise you were doing it.

    “The shoulder is the most mobile joint in the body, which means there are a lot of things that can go wrong with it,” says physiotherapist Mike Riccardi. “If your shoulders hurt, it’s probably from a combination of a few things, because the shoulder joint is complex. But the one overarching cause is poor posture.” (Did we just see you straighten up?)

    The key to beating the hunch is to increase shoulder mobility and build shoulder strength. But you don’t just want to target your traps and anterior deltoids (the showy muscles that you obviously think of as ‘shoulders’). Remember how the shoulder is a complex joint? It also has a whole lot of muscles round back that help stabilise the joint and pull your shoulders back and down away from your ears.

    The Workout: 4 Shoulder Strength Exercises For Better Posture

    These four simple exercises from coach Lushwill Rossouw will help you get there.

    You need: Barbell, two medium to heavy dumbbells and a PVC pipe (don’t have one? A broom or mop will do too, as long as they’re not heavy).

    READ MORE: Try This Shy Girl Upper Body Workout If You Lack Confidence At Gym

    1. PVC Pipe Complex

    Good for: Mobility Do: 3 sets of 5 reps of each move

    This is a great warm-up to do before any upper-body workout that’s going to be using your shoulders because it targets different muscles around the joint. The first part hits the traps and anterior deltoids in the front and on top of your shoulders, while the next two hit the muscles at the back.

    2. PVC Pipe Shoulder Rotations

    Good for: Mobility Do: 10

    Another good warm-up, this move takes the joint through its full range of motion. The wider apart your hands, the easier it will feel. Your goal is to warm up, not become a contortionist!

    READ MORE: 18 Feel-Good Workouts That’ll Boost Your Mood ASAP

    3/ Push Press

    Good for: Strength Do: 3 sets of 6-8

    Lifting any weight above your head is an easy way to strengthen your shoulders. They difference here is that your stabiliser muscles have to work to control the clumsy barbell. Using your legs for a little boost helps you lift a heavier weight than you would with shoulder strength alone. The real work is controlling that barbell at the top and on the way down and that’s where those rear stabilisers come into their own. Bonus: It’ll also do wonders for your core and triceps.

    READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain

    4/ Dumbbell Press With Isometric Hold

    Good for: Strength Do: 3 sets of 5

    Pushing the weights overhead will sculpt those showy muscles at the front and on top of your shoulders, making them look seriously toned and sexy. But here’s the catch: Once they’re overhead, hold them up there, with straight arms, for a count of three. This brings your stabilisers into play to keep the joint, well, stable. Bye-bye hunch, hello toned upper back! More

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    in fitness and body

    18 Feel-Good Workouts That’ll Boost Your Mood, Stat

    When it comes to exercise, one rule is paramount: you’ve got to enjoy what you do, whether that’s hitting balls playing padel, swimming or dancing. Whatever your movement, study after study confirms that the more you enjoy exercising, the more likely you are to continue. These six trainers champion feel-good workouts and will inspire you to move more in a way you truly enjoy.

    Kirsten Johnson

    Everything about Kirsten Johnson’s workouts screams joy. Her dance-inspired workouts are all about rejoicing in the way your body can move.

    An ex-dancer and founder of the Find Balance Kindly workout app, a series of dance-inspired functional workouts, she muses: “Growing up in the harsh dance industry, I was very aware of how words, comments or corrections could either encourage or deflate me as an artist. The classes on my app are all real-time, follow-along workouts so that I can encourage and motivate through positive affirmation.”

    Why Does Kirsten Love Feel-Good Workouts?

    “I believe that movement is medicine,” says Johnson. “Being able to move your body every day is such a huge blessing and showing up for yourself, even on the hard days, is an act of self-love and gratitude, which is something I think we should practise daily.”

    Try Kirsten’s Workouts

    READ MORE: 20 Fitness Apps To Kickstart Your Wellness Journey

    Teal Hogg

    Teal Hogg’s workouts are all centred around lifting heavy while treating your body kindly. That also means tailoring your workouts around your menstrual cycle to accommodate your body’s ups and downs. Find her workouts on her Hustle Fit app. How’s that for feeling good?

    “Learning to understand and work with, and not against, the natural hormonal fluctuations as a woman has been the most empowering thing I’ve ever done for myself – and for other women as well. Instead of shying away from the stigma of periods, we’re starting to honour the beauty of the female body.”

    Why Does Teal Love Feel-Good Workouts?

    “Not only is it nice to feel good from working out but it’s actually essential for women to train according to how they feel, because of our continuous hormonal fluctuations,” says Hogg.

    Try Teal’s Workout

    READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

    Nomvula Khuzwayo

    Nomvula exploded on our Insta feeds some time ago with her always-happy dance moves. She also champions tough-as-nails workouts, while doing it with a smile. Who doesn’t love a challenge?

    “I dance – a lot! I don’t have to preach anything to my followers, they can see from the joy I exude in my videos that the lifestyle I live has a positive impact on my life. They love that and they too want to have that kind of energy.”

    Why Feel-Good Workouts Work For Nomvula

    “The more people feel good, the more motivated they are to live, work and be present members of society,” says Khuzwayo. “Most of the workouts I post are full body, which allows those with busy lives to get a workout in without having to focus on one muscle group at a time.”

    Try Nomvula’s Workouts

    READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain, From A Yoga Instructor

    The Movement Lab

    Pilates is having a hot moment. But Pilates with upbeat music? Now that’s even hotter. The Movement Lab, with trainer Jessica Mandel at the helm, offers this in buckets: fun, feel-good Pilates set to thumping good tunes. We’re sold – and we’ve been for a while!

    “Feel good movement is at the heart of each of our classes. Our repertoires are designed around functional movement patterns – ensuring we can move through life confidently, pain-free and efficiently. We want people to find joy and fun in their workouts,” she explains.

    Why Jess Loves Feel-Good Workouts

    “For years, I didn’t consider myself sporty or fit because I hadn’t found an exercise routine that I loved,” reflects Mandel. “It wasn’t until I did my Pilates Instructor Training that I fell in love with movement. I leave every class feeling better than when I walked in and I look forward to moving my body.”

    A Peek At The Movement Lab’s Classes

    READ MORE: Step Into Your Best Shape With The WH Walking Challenge

    Takkies

    Cover star Takkies stole our hearts when she entered the WH Next Fitness Star competition back in 2016. Years on, her dance classes, centred on self-love and body positivity, continue encouraging women to love their bodies in all shapes and forms.

    Find her workouts at a Rockingnheels studio in Joburg, with a team holding down the fort while she runs the London classes. “I create a safe space where women can come, let go and just be. There’s so much power in being in a space where you feel comfortable enough to be yourself, accept yourself or even to be able to find out things you love about yourself,” she says.

    Why Does Takkies Love Feel-Good Workouts?

    “I feel that you have a more positive approach to life, people and all that you do when you feel good,” says Takkies. How you feel contributes so much to what you pour out into the world. I also believe that we can tackle anything that life throws at us a little better when we feel good.”

    Try Takkies’ Workouts

    READ MORE: Here’s How To Make Weight Loss Goals That Will Actually Stick in 2024

    Lisa Raleigh

    Lisa Raleigh literally bounces for joy. Her workouts, called bounti, which take place on the rebounder, will have you feeling like a kid again – while working all the major muscle groups on one tiny feel-good tramp.

    Find her classes in Joburg.“bounti rebounding takes you right from the absolute basics of, not just rebounding, but fitness as a whole. Rebounding is a low-impact, totally enjoyable way of becoming fitter, stronger and happier! We’re literally guiding our clients towards jumping for joy,” she enthuses.

    Why Lisa Loves Feel-Good Workouts

    “Movement that heals, not harms is our business mantra when it comes to downloadable workouts, programmes and classes,” Raleigh explains. “The goal is restorative exercise that gives you an effective workout, while also being kind to your body. Who said no pain means no gain?”

    See Lisa’s Workouts More