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    Exactly How To Find The Right Exercise For Your Goals

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    There’s nothing more frustrating than working out really hard and not seeing the results you want. The thing is, different kinds of exercise affect the body differently. So if your goal is, say, to get fitter and run a faster parkrun time, you shouldn’t be concentrating on moves that are more geared towards building strength and muscle. That’s why it’s important to find the best exercises for your goal.

    To Get Fit, Try…

    Best Exercises: swimming, cycling, spin class, aerobics

    If you’re starting to exercise for the first time, it’s a good idea to build your fitness base with an accessible, low-impact activity. Spinning may sound hectic (and it can be!), but you don’t need fancy gear to do it and the adjustable bikes allow you to tailor the class to your own level of fitness. What’s more, “cycling increases your cardio fitness, muscle strength and endurance and joint mobility, while decreasing stress and body fat,” says Ceri Hannan, head of product development at Planet Fitness.

    Also great for beginners: Swimming, one of the most underrated but genius low-impact workouts out there. Swimming improves your balance, coordination and posture and comes with low injury risk, says Hannan. Plus, it’s a potent fitness modality, because you’ll be moving against the water as resistance – that’s muscle development – while boosting your heart rate with faster strokes and longer laps.

    Another low-option cardio option is bodyweight workouts (hello, old-school aerobic class!). The combination of constant stepping and dynamic arm movements incorporates the entire body, improves coordination, and gets the heart rate way up, improving cardio fitness levels.

    If Your Goal Is To Get Strong, Try…

    Best Exercises: Callisthenics; strength training; Pilates

    Strength training is essential – so kudos for wanting to get strong! Not only does weightlifting build a toned, sexy figure, it also slows down the ageing process, says Hannan. “As we get older, the body naturally loses muscle mass and bone density. Strength training addresses this,” he says.

    Multiple modalities in strength training exist: CrossFit classes often offer beginner classes which go over the best lifts and focus on creating great technique – so try one if you’re new to weight training.

    If the idea of entering the weights area seems daunting (we don’t blame ya), bodyweight training (a.k.a. callisthenics) is a brilliant way to build strength and lean muscle without lifting a single piece of iron. Plus, you can start working towards cool moves like pull-ups. And, callisthenics also focuses on mobility, so you’ll improve flexibility and all-over strength.

    If you’re trying to focus on a stronger core, we can’t recommend Pilates enough. Even without a reformer, Pilates focuses on your breath, coupled with the abdominal muscles, forming the foundation of each movement. Bottom line: you’ll work hard.

    READ MORE: Can Pilates Double As Your Strength Training Workout?

    To Lose Weight, Try…

    Your Best Exercises: High-intensity interval training (HIIT), triathlon training

    If you already hit the gym fairly regularly, but you still have a muffin top bulging over your jeans, it’s time to change things up. Might we suggest a bold new goal? “Weight loss may not be what springs to mind when you think of triathlon training, but the combination of swimming, cycling and running – known as cross-training – is a sure way to guzzle calories. And, it will make you fitter than you’ve ever been in your life,” says Hannan. You can do it all indoors in the gym, too.

    If it still sounds too hectic, high-intensity interval training (HIIT) is known for fat loss. For the uninitiated, HIIT is made up of short bursts of intense activity that take up maximum effort. Following this, there is a small period of rest for recovery, and then the cycle repeats. Per research, it’s more fun than steady-state cardio and can result in significant body composition (read: weight loss!). Plus, you’ll keep burning kilojoules long after your workout has ended – as in, up to 12 hours later! Yowzer.

    READ MORE: This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

    To Get Flexible, Try…

    Your Exercise: yoga

    Don’t be fooled into thinking yoga is all deep breathing and zenning out. Getting into those poses will challenge your muscles and do wonders for your flexibility, even if you can’t touch your toes right now. There are many types of yogic practices, too, from Bikram (26 set positions performed in a heated room) to relaxing Yin, fiery Ashtanga and even Pilates fusion. Yoga is also great for addressing anxiety, depression and back pain.

    READ MORE: 9 Winter Workout Gear Essentials That Cost Under R500 More

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      7 Things To Know When Buying A New Pair Of Running Shoes

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      If you’re thinking of running more (or at all), let’s start with the one thing that’ll make the biggest difference: your shoes. They can affect your stride, pace, PBs and – more importantly – help you start out without the knee niggles, arch pain or blistered heels that could make you want to quit before you’ve even found your rhythm. We don’t want that. The mental health benefits that come with everyday running are too good to miss. Science says so!The right pair of shoes can make your runs feel smoother, more enjoyable and yes, even something you’ll start to look forward to. Here’s what you need to know before you buy.1. The HeelIf you’re buying gym shoes, you want a flat sole for stability during things like squats and jumps. But running shoes? That’s a different story. A good running shoe often has a built-up heel, called a “heel drop.” If you struggle with Achilles pain, you may prefer a slightly higher drop to relieve strain. If your ankles tend to roll, a lower drop combined with a heel counter (that’s a supportive structure around the back of the shoe) can help keep things stable.Stability shoes like the ASICS GEL-KAYANO™ 32 are built with these features, guiding your stride and lowering injury risk. For newer runners or those needing a bit of extra support, this type of shoe can be a game-changer.2. The OutsoleThis is the part of the shoe that hits the ground, so it needs to be durable and have decent grip, especially if you’re running on a mix of surfaces like road, grass or treadmill. Look for grooves or patterns that offer traction. The latest ASICS models, including the GEL-KAYANO 32 and GEL-NIMBUS™ 27, feature HYBRID ASICSGRIP™ rubber, which is designed to give you better traction in a range of conditions, without wearing down too fast.READ MORE: Why Your Running Takkies Are Pretty Bad Hiking Shoes 3. The MidsoleThis is the most important part of a running shoe. It’s the spongy bit above the outsole and it’s what cushions your foot, absorbs shock and prevents excessive foot motion. It’s also where different brands get most innovative with tech. The GEL-KAYANO™ 32 uses updated FF BLAST™ PLUS foam for a soft yet responsive feel, with an extra 2mm of cushioning under the forefoot. It also features PureGEL™ tech to soften impact during your stride. If you’re after a plush ride with less structure, the NIMBUS™ 27 has a more neutral feel with plush cushioning throughout.Depending on the midsole, a shoe can be more or less bouncy, supportive or energy-returning. That bounce can help propel you forward when your foot strikes the ground. Sprinters typically want that energy return in the forefoot. For most runners, the midfoot is where it counts.4. The UpperThis is the part that goes over the top of your foot. Your feet swell when you run, so you usually want your running shoes to be at least half a size bigger than normal, but some people may even opt for a full size bigger. Also make sure there’s enough wiggle room for your foot to flex. While a rigid upper can increase stability, if your foot can’t flex naturally, you could end up cramping. Ventilation (often in the form of tiny holes or breathable fabric) will prevent your feet from getting too hot and sweaty. There should also be a padded tongue to cushion your foot against lace pressure.The GEL-KAYANO 32, for instance, uses a soft, engineered mesh upper that hugs the foot while allowing for movement and airflow. Its updated tongue design also adds midfoot support without feeling restrictive.5. FlexibilityDon’t be afraid to pick the shoe up and bend it. The less it flexes, the higher the workload on your foot, so if it’s pliable up and down, that’s a good thing. What you don’t want is for it to twist sideways. While we’re at it, a lighter shoe is also going to mean less work for your foot and an easier run for you.READ MORE: 18 Running Clubs In South Africa To Kickstart Your Journey6. The InsideThe lining should be smooth and seamless. Look for any hard, rigid bits on the outside that might cut through to the inside and dig into your foot. Also important: Moisture-wicking, breathable fabric. Look for these words on the packaging. Finally, make sure the bottom is cushioned, not hard, to absorb pressure as your foot hits the ground.Both the KAYANO and NIMBUS ranges are designed with long-distance comfort in mind, so you’re less likely to finish your run feeling battered.7. Your FeetAt the end of the day, there’s no one-size-fits-all shoe – you need the pair that works for your feet. If you have flat arches and your feet roll inwards (overpronation), look for words like “stability” and “motion control” on the box. Shoes like the GEL-KAYANO™ 32 are designed to support that movement pattern. Asics Women’s Gel-Kayano 32 White/Orange Glow Running Shoes

      Asics Women’s Gel-Kayano 32 Luxe Black/Silver Running Shoes

      You might also need orthotic inserts, which can be custom-made by a podiatrist. If so, make sure your shoes have enough room to accommodate them.If you have high arches and your feet roll outwards, you’ll want a more flexible shoe with shock-absorbing cushioning. Words like “cushioned” and “neutral” are your cues. The GEL-NIMBUS™ 27 is a great fit here – it offers plush comfort without altering your natural stride.Asics Gel-Nimbus 27 Light/Dark Ube Running Shoes

      Asics Gel-Nimbus 27 Platinum/Taupe Grey Running Shoes

      Get your feet measured every time you buy new running shoes. Arches can change over time, especially if you’ve been clocking regular mileage. And if the store has a treadmill? Hop on. A few minutes of test running can tell you more than standing still ever will. More

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      Three Moves To Progress From Modified To Full Push-Ups

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      Full push-ups are not only great movements for sculpted arm muscles. They’re also amazing for core strength and work multiple areas of the trunk. But if you’re struggling to move from modified to straight legs, this three-step programme is here to help. Here, simple moves for full push-up progression. How to do this full push-up progressionThe key to progress is consistency. Tack them onto your morning routine, or make sure you put them at the start of every workout. Putting it first helps make it a priority – plus, it helps ensure strong, quality reps. Plus, working on the push-up progressions prime your arms for any other arm workouts you do throughout your workout. Alternate between the three moves, doing them a total of three times each week. (So week one you’ll do one, then two, then three; week two you’ll do two, then one, then three; and so on.) STEP 1: Elevated Push-Up

      If you’re not strong enough to do a full push-up yet, placing your hands on a bench, step or elevated bar reduces the body weight you have to lift. The higher your hands are from the floor, the easier the exercise.

      Do It

      Start in a standard push-up position, hands under your shoulders, chin tucked and eyes looking down. Your body should form a straight line from head to heels.

      Bracing your core and squeezing your glutes, slowly lower your body to the bench or bar, keeping your back straight and elbows at a 45-degree angle from your torso.

      Explode back up to the starting position. That’s one rep.

      REPS: 10 TO 12 • SETS: 2 TO 3READ MORE: These Budget-Friendly Home Gym Items Are All You Need, Trust UsSTEP 2: Band-assisted Push-Up

      Don’t have access to a gym or squat rack? Wrap the band around your upper arms instead – the band acts as a support in the same way as on the rack.

      The band “supports” you at your weakest spot (in this case, the bottom of the move) so your form stays solid through the entire range of motion. The support lessens as you return to start, so you use more of your own strength.

      Do It

      Attach a resistance band to both ends of a squat rack and get in a push-up position with the band across your hips. The higher the band on the rack, the more support you’ll get.

      Bend your elbows to lower yourself, keeping your elbows at a 45-degree angle from your body, until your chest touches the floor.

      Explode back up to start. That’s one rep.

      REPS: 5 TO 8 • SETS: 3 TO 4

      READ MORE: 4 Moves That’ll Help You Build Seriously Strong LegsSTEP 3: Eccentric Push-Up

      People are generally stronger in the lowering portion (or eccentric phase) of any exercise. By lowering your body as slowly and with as much control as possible, you generally force your muscles to work much harder, which will translate to better overall strength. Create the same effort – and control – on the return.

      Do It

      Start in push-up position.

      Lower yourself as slowly as possible, keeping your body in a straight line, until your chest touches the floor.

      Return to start without letting your lower back hyperextend (bending your back to compensate). That’s one rep.

      REPS: 5 TO 8 • SETS: 3 TO 4READ MORE: Exactly How To Train For A Handstand Or Pull-Up, Per Experts More

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      10 Non-Food Rewards For Weight Loss, From Experts 

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      Anyone on a weight loss journey can agree that it’s difficult. It’s difficult to forgo chocolates and chips for carrots and cucumbers, or to force yourself to do a workout when you’d rather be in bed. Enter: rewards. “Rewards are such an important part of a successful fitness journey,” says fitness trainer Abbi McDuling. “They help to reinforce consistency, celebrate the effort we are putting in and most importantly, keep the journey exciting rather than punishing.” More than that, Melissa Lainn, wellness coach, says it’s a way of building self-trust. “Celebrating your progress, especially the non-scale victories, can help rebuild trust with yourself, which is key to lasting lifestyle changes,” she says. “It’s a simple way of saying, ‘I see you. I’m proud of you. Keep going.’” Meet the experts: Abbi McDuling is a fitness trainer. Taryn Bortz is a registered dietician. Melissa Lainn is a wellness and holistic health coach. Yes, You Should Reward YourselfDuring weight loss, rewards are part of a larger system within your progress. “Clients should set SMART (Specific, Measurable, Achievable, Realistic, and Timely) mini goals and obtain small rewards upon achieving each one,” explains Taryn Bortz, registered dietician. “Maybe you moved through a binge trigger without stuffing your feelings down with food, but rather self-regulated in a healthy way. Those moments deserve recognition, and by rewarding them, even in small ways, you teach your brain and body that healthy alternatives can equal pleasure, too,” says Lainn.But, says Bortz, knowing you get a reward for succeeding shouldn’t be what keeps you going through burpees. “For successful behaviour change, even before rewards are considered, the patient should decide where they are in terms of The Stages of Change (Pre-Contemplation, Contemplation, Preparation and Maintenance). One should only consider rewards in the Action Stage to promote Maintenance.”   READ MORE: 9 Simple Eating Rules For Weight Loss To  Burn Fat All DayWhy Food Might Not Be A Great Reward“Food isn’t the enemy, but when we use it as a reward, it can unintentionally reinforce the exact cycle we’re trying to shift, which is, ‘Be good, get a treat,’” explains Lainn. This can lead to guilt, overeating, bingeing, or giving up entirely, says Bortz, adding that when these impact your mental health, progress can be hindered. That said, it’s not always a bad idea, especially if you have a health relationship with food. And, “it’s important that no food be classified as “good” or “bad,” as this can contribute to food guilt,” says Bortz. “I still enjoy celebrating with food,” says Lainn, “but it‘s more about the celebration than stuffing myself with food to suppress, self-regulate or try to fill a void. It’s always important that we teach our body and brain that comfort and pleasure aren’t only found in food or drink.”READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?When Is A Good Time To Get Rewarded During Weight Loss? Per Bortz, once a habit is established (21 days) and successfully maintained, that’s a good time to try for a reward. For McDuling, the timing matters less. “Whether it’s showing up for all your workouts in a week, saying no to an old habit, or simply staying consistent, those small wins matter and rewarding effort – not just results, helps build trust in yourself!” she says. Lainn agrees. “I believe it’s less about hitting a perfect number and more about honouring the process you committed to,” she says. 10 Non-Food Rewards For Weight Loss (Or Anything Else, Really) Melissa’s Ideas A massage or bodywork sessionThe power of touch-based rewards! They can help build a healthier connection with the body and help regulate the nervous system, especially if stress has been a trigger for eating. Many of us don’t experience enough physical touch in a healthy and safe way and it can be very beneficial on your health and wellness journey. Think massages, facials, reflexology, reiki or energy healing sessions.A beautiful new journal or notebookYes, I have too many notebooks and journals, no I don’t care! Gifting yourself a tool for reflection and creativity helps to honour your inner journey, not just the physical one. And anyone creating lasting changes to their health and wellness knows that their inner journey matters just as much as the outer one. It can be a powerful tool and a beautiful reminder to look back on one day.  Solo datesWhether it’s a day with no obligations, just heading out and following what feels good, or going to watch a movie you wanted to see, visiting an art gallery you’ve promised yourself you would or sitting somewhere with a cup of coffee and reading that book you’ve been putting off. Filling your cup with experiences, sights, and doing it solo is very grounding. It can be a powerful reminder that your needs and desires matter too, and that you don’t need anyone to meet them but yourself, a lot of the time.An art or hobby classYes a yoga class is lovely but when was the last time you painted, started a new hobby, did pottery, wrote poetry, tried knitting, or rode a horse? Rewarding yourself with these types of activities helps shift the focus from consuming to creating. It brings joy into the journey in ways you might not be used to as many of us feel like we only have time for things that are necessary or productive. Creativity and doing things that bring you joy are part of a fulfilled life, always. READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s WhyAbbi’s Non-food Rewards Ideas “Me time” pamper hour or bathSetting aside time to pamper yourself is a beautiful way to say, I matter. New activewear or shoesFresh gear can boost confidence and motivation – it’s a way of dressing for the version of you you’re becoming, and it’s a visual reminder of your commitment.A fitness tracker or smartwatchA smart investment that will only add to your fitness journey.Taryn’s Rewards IdeasNew clothes or gym outfitMy favourite non-food reward! Buying new clothes after losing weight visibly reflects progress and boosts your self-image and confidence, keeping you motivated. Purchasing a new gym outfit can enhance motivation to continue exercising, which supports weight loss. Spa day or massageThis reinforces self-care, provides a break from daily life, reduces stress, and promotes physical well-being. A spa day also helps you to slow down and be more mindful  Introducing a new skincare or make-up productSkincare contributes to a stress-free routine and significantly enhances self-care and self-image, leaving individuals feeling revitalised and refreshed. Meet The Experts

      Taryn Bortz

      Taryn Bortz is a dietician in Johannesburg where she helps individuals to meet their nutrition-related goals. She has a special interest in weight management, food allergies, gut health, lifestyle diseases and maternal, infant and paediatric nutrition. 

      Melissa Lainn

      Melissa Lainn is an integrative nutrition health coach, meditation practitioner, wellness writer, and podcast host who helps women heal their relationship with food, their bodies, and themselves. Her work blends science-backed tools with soulful practices, empowering women to reconnect to their inner wisdom and live fully from the inside out.

      Abbi McDuling

      Abbi McDuling is a qualified personal trainer who has been on a journey of growth for the past 10 years with over 5 years of experience in the industry. She has a passion for health, fitness and helping women find their confidence again. More

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      9 Winter Workout Gear Essentials That Cost Under R500

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      Nothing destroys fitness and weight-loss gains like the onset of winter. Even if you start out with good intentions, it’s hard to stick with the programme when everything from the thermometer on your car to the gloomy darkness is telling you to stay in bed. But the right gear will shield you from the elements and make the prospect of choosing fitness a lot less daunting. Start your winter wardrobe with these workout gear essentials.READ MORE: Try These Winter Workout Tips On How To Stay Safe And Warm, According To Trainers1. Ankle-length TightsTracksuit pants seem like a great idea until they start weighing you down in your workout. Instead, opt for long tights made from insulating or heat-generating fabric.KIPRUN Run 100 Warm Women’s Warm Running Leggings

      First Ascent Ladies Bamboo Thermal Baselayer Bottom

      Elite Full-length Power Leggings

      Puma Essential No.1 Logo Green Moon Leggings

      2. Yoga MatWhen the weather is particularly icy and foul, no amount of willpower is going to get you to a run – or even a gym class. But a glorious, heated yoga studio? Now that’s inviting. Insider tip: You’re going to want your own mat. Those classes get seriously sweaty.Trojan 10mm NBR Mat 10 mm Yoga Mat

      Reebok Fluid Motion Yoga Mat

      Mr Price Sport PU Yoga Mat

      Everlast 3MM Yoga Mat

      READ MORE: These Budget-Friendly Home Gym Items Are All You Need, Trust Us3. Running JacketA thin, lightweight shell is key for winter workouts. It traps body heat without adding bulk, shields you from windchill, and adds a water-repellent layer for light rain or mist. Pop it over your thermals or midlayers to stay warm and dry, without overheating once you get moving.TS Women’s Essential Mauve Shell Jacket

      Zip-through Hoodie

      Hi-Tec Unisex Wander Jacket

      Kalenji KIPRUN Run 100 Wind

      4. Performance BeanieYour favourite fisherman’s knitted beanie was not made for running. You need breathable fabric that’s going to wick away sweat and prevent overheating. Salomon ACTIVE Unisex Beanie

      First Ascent Active Rove Beanie

      5. Neck GaiterThe ultimate winter workout accessory. Wear it as a scarf, a beanie or over your nose and mouth when it feels like they might freeze shut. It can even be a handkerchief in an emergency.Buff Reflective Mid Blue

      Forclaz Trekking Merino Wool Scarf

      6. Running GlovesIf you’re heading out on a run, ditch your knitted or fleecy mittens. Instead, get a pair of lightweight, snug-fitting fingered gloves made from breathable fabric. Ideally, you’re also looking for fingertip pads that let you operate your smartphone, like these have.First Ascent Tech Touch Glove II

      Naturehike GL05 Gloves

      K-Way Bolt Touch Gloves

      Nike Pacer (Miler) Liner Running Glove

      READ MORE: Trainers Discuss TikTok’s 3-2-1 Method & If It Works7. Long-Sleeve TopIdeal for stop-start outdoor workouts like Bootcamp or when you don’t feel like layering up with a jacket on your run. Look for a light, breathable fabric.Hi-Tec Ladies Tech 1/4 Zip

      Ladies Core Fleece Pullover Top

      K-Way Pulse Women’s Peak Tech Long Sleeve

      Women’s long-sleeved running T-shirt Sun Protect

      8. HeadlampEven if you’re not a trail runner, the pavement can be a treacherous minefield of tree roots, rubble and potholes. This will light your way and make you visible to cars. Be sure it has an adjustable, elasticated strap like this one, for a snug fit.Lumeo Pro Ultra Parallel Import Torch

      Malkin 500 Lumen Rechargeable Headlamp

      9. Arm WarmersYou know how, on race day, you need to be in your pen like an hour before the bloody start gun? Arm warmers will keep you from freezing while you wait. When you start running and warm up, simply roll them down and they turn into sweatband.Flex Arm Warmer

      Arm Protectors – Sun Sleeves Pink

      Falke Arm Protectors

      Pro Run Sleeves – Electric Pink

      Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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      This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

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      With martial-arts-style manoeuvres, full body HIIT boxing workouts are much more than self-defence – they’re proven calorie killers that burn an average of 500 of those buggers an hour.They also target and tone your arms, shoulders, abs, thighs and butt for a workout that boosts your metabolism, improves your balance and chisels a strong, stunning physique. And then there are the side benefits: launching fierce uppercuts, jabs and kicks to a punching bag proves a much more satisfying stress reliever than jogging steadily on a treadmill.Get the kick-ass body benefits – and the mental mojo boost – with this exclusive full-body HIIT boxing workout from trainer and gym owner Traver Boehm.How To Do This Full-Body HIIT Boxing WorkoutBy combining these moves into a fast-paced circuit, you’ll up the intensity and fend off boredom.Here’s how it works: starting with the first exercise, perform as many reps as you can in 60 seconds. (Keep track of how many you do.) Rest for 30 seconds, then move to the next exercise. Continue until you’ve completed all eight moves. Rest for a minute, then repeat the entire circuit.Your goal: beat – or at least match – your rep counts from round one.Knee Thrust

      Stand with your feet in a left-foot lead stance (left foot on the front left corner of an imaginary square, right foot on the back right corner), knees slightly bent, fists in front of your chin, palms facing in.

      Quickly raise your right knee towards your chest, drive it back down and, without changing your left-foot lead stance, do the same with your left leg.

      Power Move: Imagine that some idiot spilt his drink on you at the bar and you’d love to serve him a swift (and painful) punishment. Channel that energy during this move.READ MORE: 4 Moves That’ll Help You Build Seriously Strong LegsSquat Thrust With Knee Thrust

      Stand with your feet hip-width apart, arms at your sides.

      Bend your knees, lower your hands to the floor and jump both feet back so you’re in a push-up position. Keep your back straight and core braced.

      Jump your feet back up to your hands, quickly stand up, then bend your right knee and pull it up towards your chest.

      Return to start, then repeat with the left leg.Speed Skipping

      Hold the ends of a skipping rope, feet hip-width apart, knees slightly bent. Push off the floor with the balls of your feet and point your toes downward, while making small circles with your wrists. Land softly on your toes, immediately pushing off again. Focus on jumping over the rope as quickly as possible.

      Power Move: To make it harder, add a double under, in which you pass the rope under your feet twice in a single jump. But don’t just jump higher; keep your hands by your waist and quickly rotate your wrists to create the right rope speed.READ MORE: Cold Workouts: Try These Winter Workout Tips On How To Stay Safe And Warm, According To TrainersSit-Up With Punch

      Lie on your back, knees bent, feet flat on the floor.

      Brace your abs, sit up and punch across your body six times with one arm.

      Return to start; repeat on opposite side.

      Power Move: Increase the work for your upper body and core by adding weighted gloves, or position a punching bag between your legs to punch at the top of each sit-up.Spider-Man Push-up

      Start in a push-up position.

      As you lower your chest to the floor, turn your right knee outward and bring it towards your elbow.

      Slowly return to start and repeat with the left leg.

      Power Move: Your goal is to move slowly and remain controlled through each rep, so if regular push-ups are too tough, try doing them on your knees instead.READ MORE: Try This Quick And Effective Workout When You’re Seriously BusyFront Kick

      Stand with your feet in a right-foot lead stance, fists at chin height. Raise your right knee towards your chest.

      Kick straight out as if you’re slamming a door closed with your heel.

      Quickly bring your leg back, placing it staggered behind your left. Repeat with your left leg and continue alternating.

      Power Move: Slow it down! Your underused hip flexor muscles will have to work that much harder to control the movement.Side Kick

      Stand in a left-foot lead stance, fists up.

      Raise your right knee towards your chest, rotate your hips and left foot and kick your right leg to the side, pushing through the heel, while punching with your right arm.

      Quickly bring your right leg down, placing it staggered in front of your left. Repeat, alternating sides.

      Power Move: Get an even bigger booty boost by contracting your glutes during the move.Straight Punch

      Stand with your feet in a left-foot lead stance, fists up, palms facing each other.

      Rotate your hips to the left and extend your right arm, twisting your forearm so your fingernails face the ground and your arm is in line with your shoulder. Return to start; repeat on opposite side.

      Power Move: Pace your breathing with your punches and exhale with each punch, even if it makes your breathing quick and shallow. More

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      Trainers Discuss TikTok’s 3-2-1 Method & If It Works

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      Finding a good workout split can be really daunting: Are you doing enough cardio? Torching enough calories? What about building strength? But what if it’s not fun? Thankfully, TikTok has introduced the 3-2-1 method. It’s a weekly workout split that “promotes variety and helps prevent overtraining in any one area,” says trainer and founder of Gutsy, Juli Kleinhans. It’s all over social media as a magic fix. But really, it’s just a smart approach to structure your week, says Kleinhans. Here’s how to get the most from the 3-2-1 method – and when to opt for a different approach.Meet The Experts: Carly Swartz is a health and fitness coach and a finalist of the 2024 Women’s Health Cover Search. Juli Kleinhans is a health and fitness coach, founder of Gutsy app and a finalist of the 2024 Women’s Health Cover Search.What Is The 3-2-1 Method?At the most basic level, the 3-2-1 method is a weekly workout split that structures your fitness regimen in three categories. Three days a week are dedicated to one modality, two to another and one to a third.In some TikTok videos, you’ll see the split as three days of strength training, two days of Pilates (or “lower-impact or restorative movement,” says Kleinhans) and one day of cardio. For other videos, the method is broken down as three days of strength training, two days of cardio and one day of Pilates. For others, one day is a rest day. What’s a girl to choose? “You should choose a workout split that fits your schedule and aligns with your fitness goals,” suggests Carly Swartz, a health and fitness coach.READ MORE: Winter Workout Tips On How To Stay Safe And Warm, According To TrainersWhat Is The 3-2-1 Method Good For?What’s great about breaking down your weekly workouts like this is that you’re able to mix things up. In fact, trainers use the method themselves. “It’s quite similar to my own training approach. I typically train five to six times a week. And this method allows me to target both the big and small muscle groups while also improving my stamina,” says Swartz. “ It offers structure while still allowing for variety, which keeps training interesting and helps individuals stay motivated to train consistently.” Who it’s specifically great for:BeginnersFrom this standpoint, Kleinhans sees the 3-2-1 method split as beneficial for beginners. “Beginners thrive with structure, and this method gives them variety without decision fatigue,” she explains. However, given that the regimen asks for six days of work, it may be overwhelming when you’re starting out. “The key is to keep expectations realistic and scale appropriately. Rest is productive, and form always comes first,” says Kleinhans. How she’d structure it? “A beginner version might look like two strength-based movement days, one Pilates-inspired session, and two active recovery walks. That’s still powerful. You could also swap the Pilates session for a stretch, flow, or mobility session to gently build up body awareness and control,” she points out.Anyone building strengthYou may have noticed that the 3-2-1 method focuses heavily on strength training. Pilates, which is also a muscle-building modality, means that a large chunk of your week is spent toning up. That’s not a bad thing, say experts. “Pilates brings a deep focus to core stability, alignment, and mobility – things that sometimes get overlooked in traditional strength programs,” explains Kleinhans. Per Swartz, it’s great for addressing back pain and poor posture as well as creating greater body awareness – something crucial for weightlifting.That said, Kleinhans cautions Pilates may not be the exact fit for growing muscles. “A woman chasing glute growth, for example, may benefit from 3 strength days instead,” she says.READ MORE: 4 Moves That’ll Help You Build Seriously Strong LegsSomeone avoiding burnoutSince you’ve got three options to choose from, you can switch things up as you’d like, so no muscle is overtrained. “I’d space out the strength days- Monday, Wednesday, and Friday – to give the body time to recover and adapt,” says Kleinhans. “Then, I’d slot Pilates on Tuesday and Thursday as low-impact movement days, and leave cardio for the weekend, when things are often more relaxed. It’s not about perfection, it’s about creating a rhythm that’s sustainable.”Whoever wants consistencyIf you’re looking for a plan that helps you build on a routine that you can stick to, this might be for you. “It’s a great starting point; it provides structure, variety, and the motivation to keep moving,” explains Swartz. Plus, she adds, if you’re not sure which modality you prefer, this can help explore different training types.A woman who values balanced trainingA well-rounded fitness routine (read: the kind that means you’ll nail Hyrox or open a jam jar all alone) means doing a variety of workout routines. “The mix of modalities allows the body to move in different ways, build strength, improve mobility, and support recovery,” says Kleinhans. “It touches on all the pillars of fitness without leaning too heavily in one direction, which is often where burnout or imbalance can creep in.”Is The 3-2-1 Method Good For Weight Loss?For Swartz, the method could be used for weight loss if it’s rejigged slightly. “If your goal is weight loss, you can incorporate more cardio into your routine without cutting out strength training,” she says. If you’re committed to strength training (good for you!), try adding cardio to the workout, either at the end or combining the two into the workout. For Kleinhans, the real magic in the 3-2-1 method lies in sticking to it. “What matters most is consistency, progressive overload, quality nutrition, and recovery. The 3-2-1 method can create the space for those things to happen if the workouts are intentional and well-programmed,” she says. “It’s not a magic pill or quick fix, it’s simply a way to structure your workouts. The results come from how you show up inside that structure.”  READ MORE: The 4 Best Exercises To Do For PerimenopauseHow To Choose The Right Split For You“Everyone is different; what works for one person may not work for another. The key is to create a workout split that you can stay consistent with,” says Swartz. To ease into it – especially if you usually train less than six days a week – swap things for others, depending on how you feel, say Swartz and Kleinhans. You could have two active rest days instead of one, or sub a Pilates session for stretches if you’re stiff.“If someone’s just starting out, I’d recommend easing in with two strength days and one Pilates or active recovery day, to build consistency without burnout. From there, they can gradually increase volume,” says Kleinhans.For Swartz, whose schedule mirrors the method, her structure involves two strength days, a cardio session, a Pilates day, and then another strength session. “On the remaining day, I decide whether to focus on either cardio or Pilates, depending on how I’m feeling,” she says.Who Should Give This A Skip?Like a Met Gala fit, the 3-2-1 method isn’t for everybody. Athletes training for specific goals (marathoners, triathletes or powerlifters, for example), might not find this useful. And, if you’re so busy you can barely fit in a daily walk, let alone six days of workouts, this might be overwhelming. However, says Swartz, there are elements that anyone should try to emulate. “For example, triathletes and marathon runners will naturally focus more on cardio, but it’s still important for them to include strength training days to support performance and prevent injury,” she says. Similarly, if you can’t do six days of workouts, try for as many as you can get to that week. “Not everyone has the capacity to train six days a week, and that’s okay,” says Kleinhans. “Fitness should be supportive, not stressful.”READ MORE: The Ultimate No-Gym Required Workout More

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      These Budget-Friendly Home Gym Items Are All You Need, Trust Us

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      Keen to unlock your fitness potential without breaking the bank? Or maybe in cold temps, taking a run outside is as appealing as soggy socks. Here’s how a budget-friendly home gym can deliver serious results, no crowded locker rooms or pricey memberships required.Research shows effective workouts are achievable with minimal equipment right at home. The benefits go beyond physical health. Strength training at home has been linked to reduced stress, better sleep and improved mood, thanks to the endorphin boost it provides. Plus, the convenience of a home gym means you’re more likely to stick with your routine, leading to long-term health gains. Whether you’re into resistance bands, dumbbells, or just using your own body weight, home workouts are super flexible, budget-friendly, and really put you in control of your fitness. You’ll save time and cash, plus you’ll be taking charge of your health. So, set up your space and grab these budget-friendly home gym items to create your personal spot for wellness. Your body – and mind – will thank you.First, Set The SceneWhether you’ve cleared a tiny strip in your crowded living room or are co-opting your bedroom for cardio, making some adjustments can bring your mind into the right zone for exercise, so it really feels like your personal home gym. Studies show that spaces with natural lighting, open layouts, and elements of nature can boost mood and encourage longer workout sessions. Your move: open the curtains, add lights (turn it into your own workout party!), or if you can, get as close to nature as possible: look out at the garden or workout close to your plants.An Exercise MatAn exercise mat isn’t just for yogis. You’ll be glad you invested in a non-slip surface for stability and grip — and your knees and butt will thank you. Use this for: yoga, Pilates, push-ups (and any mat work), stretching, meditating.Core Essential Yoga Mat – Billy The Bee

      Supportive, sweat-resistant and stylish, this mat offers stable cushioning and superior grip for everything from yoga flows to HIIT sessions – even in trainers.

      The Move Mat – The Movement Lab

      Made for intense barre and sweaty flows, this luxe mat’s high-grip PU surface locks you in place.

      Tumaz Care Non-Slip Yoga Mat

      Eco-conscious and ultra-stable, this hypoallergenic TPE mat resists moisture and slips so you can focus on form, not footing.

      READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AFAn Adjustable Skipping RopeA heart-thumping bout of skipping is an excellent form of cardio. Plus: It’ll tone up your legs fast. Skipping ropes are durable, compact and lightweight; ideal for at-home aerobic workouts. Use this for: warming up, part of your workout, or tack a skipping interval into the end of your workout for an endurance boost.Trojan Cotton Jump Rope

      Fully adjustable for all heights, this rope brings smooth, steady cardio with every jump – no matter your level.

      Uuname 2-in-1 Cordless Digital Skipping Rope

      Track every jump and skip mess-free with this cordless digital rope, ideal for tight spaces and high-intensity sessions.

      Jump Rope – Flexi Muscles

      Built for speed and stamina, this durable steel cable rope turns every smooth surface into your fitness zone.

      READ MORE: This 15-Minute Skipping Rope Workout Will Transform Your Arms And AbsA KettlebellThere are so many great strength moves you can do using this versatile piece of equipment. You’ll develop strength, power, endurance and balance, and fry calories at the same time. Kettlebells are also a great tool to strengthen balance and to up your core strength, when used in unilateral moves, like lunges. Use this for: Unilateral strength moves, core strength, windmills and woodchoppers, lunges, squats, rows and kettlebell swings. Bright Weights Soft Kettlebell

      With a soft, impact-safe body and firm handle, this kettlebell is perfect for home workouts and beginners.

      HS 8kg Elite Competition Kettlebell

      This precision-crafted kettlebell delivers elite durability and grip with every swing.

      Ligum Fight Gear Powder Coated Kettlebell

      Rugged and versatile, this powder-coated bell gives you the grip and control to power through workouts.

      READ MORE: 4 Killer Kettlebell Moves That Sculpt Lean Muscle And Burn FatA Resistance BandOriginally a proven alternative to free weights and machines for the elderly and injured, elastic bands have been confirmed to boost muscle strength and functional performance in healthy folks too. Get a full-body workout with these, or use in conjunction with other equipment to provide resistance during traditional exercises.Use this for: Lower-body strengthening, Pilates, upper body strengthening, deep stretching.Adidas Resistance Bands

      Compact, durable and easy to stash –these bands amp up resistance for toning, rehab, and everything in between.

      Zulu Zenith Workout Resistance Band

      Stretch, tone and sculpt with this high-quality, no-slip resistance band – ideal for home, gym, or travel.

      botthms Hip Resistance Bands

      Sculpt your glutes and thighs with this non-slip trio of bands – perfect for squats, lunges, and leg day wins.

      READ MORE: Get Fit Anywhere With This Resistance Band WorkoutA DumbbellEvery fitster worth their salt should own a pair of free weights. As far as budget-friendly home gym equipment goes, you can’t lose with these. The six-sided, rubber-coated dumbbell is designed to prevent rolling or sliding – saving those floors again. It’s built to be strong and durable, so it’ll last.Use this for: Everything! Rows, presses, lunges, Pilates and yoga. OTG 2KG Dipping Dumbbell

      Bright, compact and beginner-friendly, this dumbbell is perfect for toning, light strength work and travel-friendly training.

      Xpeed Multi Weight

      Customise your load with this modular 6kg weight – designed for versatility, space-saving, and strength on your terms.

      Everlast 20KG Vinyl Barbell & Dumbbell Set

      From curls to presses, this adjustable set helps you lift heavier at home – without needing a gym.

      Ankle WeightsThese tiny add-ons increase resistance for the most basic moves, adding strength. Wear ’em on your wrists or ankles for whatever you feel. Use this for: adding resistance to walks, Pilates, yoga, air punches, kickboxing workouts.The Ankle Weight Set – The Movement Lab

      Chic and functional, these ankle weights bring resistance to Pilates, walks or leg day – without compromising on comfort.

      Maxed Ankle & Wrist Weights

      Add a boost to your burn with these 2kg adjustable weights – sleek, secure and movement-friendly.

      Flexi Muscles Adjustable Weights

      Level up walks, workouts and rehab with these comfy, wearable weights – tailored for wrists or ankles.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      Is A Standing Abs Workout More Effective Than Lying Down? Experts Discuss

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      Doing a standing abs workout might sound as vintage as working out in a unitard, but surprise, surprise: they’re both super popular right now! “They mimic real-life movements more than floor crunches do,” says Daniella Corder, a certified personal trainer, menstrual cycle educator and cyclical nutrition advisor. Plus, for beginners and anyone with mobility issues, standing abs workouts are suitable and effective, says Angelique Samuels, a personal trainer. Ahead, the benefits of standing abs moves, notes on technique and who shouldn’t attempt them – for now.Why A Standing Abs Workout Is Actually GreatThey’re low-impact and full-bodyMost core workouts require you to lie down and brace your neck and lower back. Others take some train on the wrists, like planks and mountain climbers. Standing core work eliminates those groups, reducing strain on those areas. It also engages larger muscles, like your legs, glutes and upper body, says Corder. “It’s sneaky total-body work while still targeting your core,” she says.Standing core work is gentler and great cardioWhen you’re already standing doing aerobics, core work can happen much faster, making it a non-stop metabolism-boosting workout, says Corder. It’s also easier on the diaphragm and pelvic floor, explains Corder. “This is especially important for women postpartum, or anyone managing intra-abdominal pressure (also makes them better for some people with hypothyroidism or post-surgery recovery),” she adds.They’re great for (almost) anyoneIf you have lower back, neck or wrist issues, are a beginner or have decreased mobility, this is a good modality for you. It’s also great for:Postpartum women or those with a weak pelvic floor (“Standing movements reduce intra-abdominal pressure, which is safer if you’re healing from childbirth or managing prolapse/diastasis recti”, says Corder)Anyone with thyroid or hormonal conditions (“Since they’re low impact and adaptable, they’re ideal for folks managing energy fluctuations, like those with hypothyroidism or adrenal fatigue,” says Corder)READ MORE: Why Am I Gaining Weight During Perimenopause?How To Do Standing Abs CorrectlyIf you just crunch your way through the workout without connecting to your muscles, kiss those gains goodbye. Proper technique means you should stand with feet hip-width apart, soft knees, open chest and crown of the head lifted, says Corder. And, just as you would on the mat, slow and steady wins the race. “Move with control. Avoid arching your back or rushing through reps,” advises Samuels. More technique pointers, from Corder:Brace Your Core Like a Shield:Think about pulling your belly button toward your spine.

      Engage like someone’s about to lightly punch your stomach (that “brace for impact” feeling).

      Avoid arching your back or leaning forward.Control > Momentum:Whether you’re doing knee drives, oblique crunches, or woodchoppers, move slow enough to feel the contraction, not just swing through it.Exhale on the effort (usually the twist, crunch, or knee lift).

      Inhale to reset or lower.The Mind-Muscle Connection is Key:Focus on the muscle you’re targeting (like obliques during a side crunch).

      Think about squeezing your abs – not just moving your limbs.Symmetry CheckBalance on both sides – if you do a right twist, match it on the left.

      Engage glutes slightly for stability during twists or lifts.READ MORE: The Gross Truth About Your Smartwatch (And How To Fix It)Signs Standing Abs Might Not Be Right for You (Right Now)If you experience lower back pain during or after workouts (even with modifications), give it a skip, says Corder. “You might need a stronger core foundation first, which means adding dead bugs, bird dogs and pelvic tilts, or you might need more glute and posterior chain support,” she says.  Similarly, if there is neck or shoulder tension, it could be a sign that your body is compensating for poor form or fatiguing core muscles, explains Corder. If your breathing is difficult while bracing your core, that’s a sign, per Corder, that your technique isn’t where it should be. “Core activation should support, not suffocate,” Corder adds. Further, if you’re wobbling all over the place, “your stabiliser muscles may need more work first before adding dynamic standing movements”; painful hip flexors, back or legs – but zero core engagement – also means you should nail the basics first.If it sounds like you, no need to despair (or throw in the towel for core workouts forever). Corder advises these standing-friendly alternatives:Wall-based core drills

      Isometric holds (like standing anti-rotation press or suitcase carries)

      Stability work on one leg

      Ground-based foundational core work to build controlREAD MORE: The 411 On Wall Pilates Workouts From Experts. Plus, A Go-To Wall Pilates RoutineStanding Abs Workout RoutineTry this routine from trainer Angelique Samuels. It requires no equipment but if you want to add intensity, you can add weights or up the tempo and rep range.
      [embedded content]
      Standing oblique crunch

      Stand tall, feet hip-width apart, hands behind your head.

      Engage your core.

      Lift your right knee toward your right elbow as you crunch sideways.

      Lower and repeat on the left side

      Alternate sides with control.

      Complete the first set alternating left and right legs. Complete the second set, lifting just the left leg repeatedly, and the right leg on the next round.

      Standing woodchopper

      Hold a weight with both hands near your right shoulder.

      Stand with feet shoulder-width apart, knees slightly bent.

      Swing the weight diagonally down across your body toward your left hip.

      Let your torso and hips rotate naturally.

      Return to start and repeat, then switch sides.

      Knee-to-elbow march

      Stand upright, arms bent at your sides.

      Bring your right knee up and twist to touch it with your left elbow.

      Return to start and repeat on the other side.

      Continue marching with alternating sides.

      Complete the first set alternating left and right legs. Complete the second set, lifting just the left leg repeatedly, and the right leg on the next round.

      Knee taps with hands

      Stand with feet hip-width apart, arms at your sides.

      Lift your right knee and tap it with both hands.

      Lower it and repeat with the left knee.

      Keep your back straight and core engaged.

      Continue alternating taps at a steady pace.

      Complete the first set alternating left and right legs. Complete the second set, lifting just the left leg repeatedly, and the right leg on the next round. More