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      REVIEW: Under Armour Flow Dynamic Training Shoes — “New Workout Weapons”

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      After the launch of Under Armour’s new training shoe, the UA Flow Dynamic, the Women’s Health staff got busy putting them to the test. We tried out some of our favourite disciplines in the shoe to see how versatile the new technology could be over a range of movements. These kicks did not disappoint. 

      WIN A PAIR! See our social media for this opportunity: Facebook | Twitter | Instagram

      After the success of the UA running-specific shoe – the Velociti Flow – the UA Flow Dynamic has taken this same unique new technology to create a training shoe without an outsole. This means the midsole is responsible for its traditional cushioning and response duties, and now has the added responsibility of interacting effectively with your exercise surface to provide traction and protection. By removing the outsole the weight is able to be kept lower than most training shoes to give the overall light feeling that we all felt when testing. 

      The breathable fabric allows cool air to circulate while allowing humid air to escape. The upper is finished with a lacing system that helps secure the mid-foot for distraction-free strides. 

      [embedded content]

      Tanya’s Test

      My husband is constantly eyeballing my shoes when I head out to exercise. A tech and shoe fundi, he’ll be quick to advise whether I’m suitably equipped for my activity of the moment. I could not wait to get out with the new UA Flow Dynamic to see how versatile they are. I did four sessions in one week. A regular gym session, an outdoor Cross-Fit style workout, a gut-busting stairs mission, and three sets of Padel – my new favourite game. The shoes added to each and every session. Mostly it was the combination of being lightweight and yet still feeling supported that was the win factor for me. And I’ve schooled my husband, who is equally impressed with what he calls “your new weapons.” 

      Kelleigh’s Kicks

      My cupboard is bulging with shoes. I won’t lie, it can get quite intimidating with all the choices for all the different types of exercise options. My gym classes, pilates, and HIIT training are all covered by this versatile workout shoe though. It’s the flexibility combined with support that I love most. I often feel a shoe offering good stability ends up being too stiff and bulky. The UA Flow Dynamic is light and well-cushioned with great tech and innovation, and I’m loving how confident I feel in all my movements.  

      Tech Specs

      Light & comfortable; UA Intelliknit upper is stretchy, supportive and breathable

      UA Flow technology outsole creates a lightweight feel with increased ground traction on any surface

      Push heel collar for step-in comfort and a locked fit

      Internal shank for support during explosive movements

      Where Can I Get A Pair?

      The new UA Flow Dynamic will be available in both men and women sizes with a recommended retail price of R2 999, and will be available in stores and online. More

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      The Alkaline Diet: Can This Unusual Viral Method Seriously Help You Shed Kilos?

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      By dietician Karen Ansel

      The Alkaline Diet, or so-called pee strip diet, is having a moment. According to the New York Post, celebs like Kate Hudson and Jennifer Aniston are fans of the plan, which requires you to monitor your pH levels by peeing on a strip of paper that tests your urine. Fun right? It’s also doing the rounds on TikTok, with advocates touting its many health benefits, from weight loss to more energy.

      The Alkaline Diet theory

      Certain foods (and not always obviously acidic ones like lemons and tomatoes) are said to produce acidic by-products when digested. These can throw off your pH balance and lead to weight gain, according to fans of the diet. There’s also the theory that these foods produce mucous in the body, which fuels disease by allowing them to thrive.

      Proponents of the diet say you should swap acid-forming eats like meat, eggs, dairy, processed foods and most grains. Instead, opt for high-alkaline fruits, vegetables, beans, tofu, nuts and seeds to correct your body’s pH and magically torch fat.

      In order to create an alkaline environment, you’d need to cut out acid-forming foods and introduce alkaline foods. In order to make sure your body is in an alkaline level, you’d need to pee on a strip to test.

      But does it work?

      While it’s a no-brainer that switching from fatty meats and processed carbs to a low-kilojoule produce-and-legume regimen will help you drop kilos, there’s zero evidence that your body’s pH has anything to do with it – or even that a certain diet can affect pH at all.

      “If our diets were able to drive the pH of our blood outside of the body’s normal range, people with lousy diets would be falling into comas and dropping dead left and right,” says nutritionist Tamara Duker Freuman, a registered dietician. Alkaline diets can be nutritionally sound but often lack many of the nutrients that vegan diets do. That’s not to say the alkaline diet hasn’t been praised by vegans on TikTok, since the diet focuses on raw foods, like cucumber noodles.

      Plus, while your pH in urine can be influenced by food, your blood should stay in a normal pH range, which is already slightly alkaline, with a pH of 7.36–7.44. Your stomach, on the other hand, should be acidic, which is key for digesting food. It could be fatal if your blood’s pH goes out of balance. This happens when you drink too much alcohol, are diabetic or during starvation.

      The Conclusion

      While the alkaline diet encourages you to focus on whole foods, leading to a healthier body overall, studies can’t guarantee specific health benefits. Any weight loss would result from cutting out whole food groups, leading to a calorie deficit. Since the science isn’t up to scratch, you’re better off focusing on whole, healthy foods, rather than trying to alkalise your body.

      This article was originally published on www.womenshealthmag.com  More

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      5 Ways To Build Killer Core Strength

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      When you think about your core, you’re likely thinking about those all-important ab muscles that peak out of crop tops. But there’s way more to them. According to Catherine Viljoen, a biokineticist at Virgin Active,

      “The core includes a number of muscles that run the length of the spine and help stabilise the shoulders, spine and pelvis. These muscles create a strong base of support from which powerful movements can be generated and transferred to the working arms and legs.”

      When these core muscles are in great shape they’ll go a long way to help prevent injury, which is why it’s so important to create good core strength.

      How do you know you’re activating your core?

      In order to make sure you’re training the right muscles, you first need to identify which muscles you’re actually trying to use. The best way to identify the muscle used for core strength is to:

      Lie on the floor face-up with both knees bent at 90° and feet flat on the floor;

      Place your hands (2 fingers) at the top of your hip bones. Now move your fingers slightly to the front of the hip bones and push firmly into the skin;

      Now cough or laugh. The muscle you feel bulging at your fingertips is the transverse abdominus muscle contracting – this is one of the key muscles making up the core.*

      The challenge is to try to maintain core activation throughout your regular gym exercises and throughout the day, even while standing in a queue or sitting at your desk.

      How Will It Help?

      They can take years off your appearance. Don’t think that because many of your core muscles are ‘invisible’ (buried underneath other muscles), you don’t need to pay attention to them. What better way to show off than a good posture?

      They protect your insides, keep your spine and back healthy and they improve balance.

      They protect you from injury. If the core muscles are weak, other muscles have to pick up the slack and eventually, this may result in pain or injury, particularly to the lower back.

      Once you’ve mastered the basics of core activation, you may be ready for some challenging exercises to really sculpt killer core strength.

      Core Strength Exercises

      1. Plank

      Do a 30-sec hold – 1 set of 5 repetitions

      Support yourself on your elbows in a low position, with your knees on the floor. Contract your abdominal muscles, lifting your knees off the floor and making sure that you’re in a stable position. Your back should be straight throughout this movement (ankles, hips and shoulders in line). Hold for 30 seconds and return to starting position and repeat.

      Tip: To make this exercise easier, keep your knees on the floor.

      2. Reverse Crunch Knee Raises

      Do 2 sets of 15 repetitions

      Lie flat on your back with your knees bent and off the floor. Your back should be flat against the floor and your hands can be positioned at the sides of your head. Contract your lower abdominal muscles, bringing your knees towards your chest. Return slowly to starting position. Repeat.

      Tip: This is not a big movement. You should just be lifting your glutes off the floor in a controlled way.

      3. Segmental Bridge

      Do 1 set of 5 repetitions

      Lie flat on your back with your knees bent. Your arms should be straight with your hands lying at your sides. Lift your hips off the floor by rolling through the pelvis and continuing the motion by rolling segmentally through each vertebra from the pelvis to the rib cage. At the end of the movement, your knees, hips and chest are in a straight line. Hold for three seconds and then return slowly to the starting position by rolling your spine, vertebra by vertebra. Repeat.

      Tip: Roll up for a count of 6, then down for a count of 6. The most benefit comes from performing this exercise slowly and controlled.

      4. Four Opposite Arm and Leg Raise

      Do 1 set of 15 repetitions (alternating)

      Position yourself on all fours. Your knees should be aligned under your hips and your wrists under your shoulders. Keep a neutral spine position. Lift your left arm to shoulder height and your right leg to hip height. Hold for a few seconds (think of reaching forward with your left hand and stretching back with your right foot). Return to starting position and repeat on the other side.

      Tips: Be careful not to tilt your hips or arch your back. If you’re new to this exercise, perform the exercise lying on your tummy, lifting the opposite arm and leg. Once mastered, progress to this exercise. Be careful not to lift your head during the movement – look down and not ahead of you.

      5. Stability Ball Knee Tuck (advanced)

      Do 1 set of 10 repetitions

      Position yourself in a press-up position with your hands on the floor, about shoulder-width apart, and your ankles and feet resting on top of the stability ball. Bend your knees, so that they come towards your chest. Keep your elbows straight (not locked). Stop the movement once your feet are on the ball and your knees are tucked in. Hold for 3 seconds. Then straighten your knees and roll back to the starting position. Repeat.

      If you have a medical condition or injury, please chat with your doctor or biokineticist before attempting these exercises. More

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      The 15-Minute Countdown Workout For All-Over Quality Gains

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      Productivity experts often tell clients to tackle the most challenging task on their to-do list first. The reason: a feeling of accomplishment gives you momentum to check off other less-daunting tasks throughout the rest of the day – even as your attention span diminishes.

      The same logic can work at the gym: a reverse pyramid – or countdown – format forces you to do the hardest part of the workout first, when you’re physically at your peak, says strength and conditioning trainer Albert Matheny. Then it’s downhill from there: as the number of reps decreases during the workout, the mental momentum you’re building allows you to finish strong, even as your body starts to fatigue.

      Follow this countdown workout from Matheny two or three days a week. Perform five reps of each of the following exercises in order, moving from one to the next without resting. Take a short break (30 to 60 seconds) if needed, then repeat the circuit, completing four reps of each move. Continue until you reach one rep of each move.

      You’ll need: a set of dumbbells that allows you to complete the reps with proper form. Try three to four kilograms to start.

      The 15-Minute Countdown Workout

      Dumbbell Thruster

      Hold a dumbbell in each hand just above your shoulders, palms facing in, then sit your hips back and bend your knees until your thighs are parallel to the floor (A). Push through your heels to stand, pressing the weights overhead (B). Return to start; that’s one rep.

      Reverse Lunge

      Stand with your feet hip-width apart and hold a dumbbell in each hand at your sides (A). Step back with your right leg and bend both knees as you lower until your left knee is bent 90 degrees (B). Push through your left foot to stand, then repeat on the other side. That’s one rep.

      Renegade Row

      Grab a pair of dumbbells and get into push-up position with your hands on the weights and your feet slightly wider than hip-width apart (A). Brace your core, then bend your right elbow to pull the weight towards your chest, keeping your hips parallel to the floor (B). Slowly lower the weight back to start, then repeat on the other side. That’s one rep.

      Spiderman Plank With Dumbbells

      Start in push-up position with your hands on a pair of dumbbells and feet slightly wider than hip-width apart (A). Brace your core, then bend your right knee towards the outside of your right elbow (B). Pause, then return to start and repeat on the other side. That’s one rep.MAKE IT HARDER: do a push-up between each rep after returning to start position. More

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      Do These 5 Things On Rest Days To *Actually* Recover

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      Allow us to explain. When it comes to reaching your fitness goals, rest and recovery are just as important as all those sweat sessions. Here’s why: when you exercise, you break down muscle fibres. As the fibres heal, they come back stronger. It’s that healing process that reshapes your body – but it only happens when you give your muscles a break. So do your body good by taking a workout breather. Here, some recovery rules that will ensure that you tone effectively in the end and use those rest days effectively.

      1. Get Enough Sleep

      Being sleep-deprived messes with your hormone levels and depletes your energy, resulting in ineffective workouts and cravings for sugar as a source of quick energy. What’s more, your body repairs itself best when you’re sleeping.

      Need some motivation to switch off that series? A study at Stanford University had 1 000 volunteers report the number of hours they slept each night. The people who got less than eight hours of sleep per night had higher body fat content. Aim for seven to eight hours a night.

      2. Take a Break

      Allow at least 24 hours between workouts and give yourself at least one day off every week. Usually, three to four days of strength training weekly is the most your body can handle. (In fact, you can get amazing results with just two a week.) A hard workout won’t help if you don’t allow adequate rest days.

      3. Feed your Muscles

      Studies show that getting a four-to-one ratio of carbs to protein within half an hour of your workout is the best way to offset muscle damage.

      4. Listen To Your Body

      Ignoring muscle soreness or tightness is like continuing to drive your car when the “check engine” light flashes on the dashboard: it just sets you up for bigger problems. If you start to feel pain during exercise, pause to stretch or stop your workout completely. Even better, make time to stretch before or after your routine to keep your body running at its best.

      5. Work Out The Aches

      The healing process sometimes creates adhesions, or scar tissue – those “knots” in your muscles that hurt like hell. Use a foam roller to massage away those adhesions and help keep your body in peak, pain-free condition. More

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      10 Insanely Challenging Yoga Poses That Will Build Serious Strength

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      There’s no shortage of hard yoga pose #inspo on the net these days. But what if you’re actually inspired to try one yourself? Where would you even start? Megan Hochheimer, founder of US-based Karma Yoga Fitness, who frequently posts her own impressive “physics experiments” (her words), shares the benefits of pushing the boundaries of your practice, the requirements for nailing next-level poses, and of course, 10 hard yoga poses to set your sights on along with some pro tips. (Note that many of these tricky poses have a variety of names; the ones included here are what Hochheimer calls them.)

      First and foremost, have fun with it: “Where else can you be a grown-up and get to be barefoot and roll around on the floor and breathe as loud as you want? In your yoga practice, all those things are welcomed, so there’s no reason why some of these tricky poses can’t be a fun adventure.”

      The Benefits of Hard Yoga Poses

      You’ll learn more about your practice.

      “Sometimes I’ll see something in a picture and I’m like, ‘Oh yeah, definitely I could do that.’ But then I end up laughing at myself because there’s no way,” says Hochheimer. On the flip side, with good prep work and practice, she’s nailed poses she never thought she’d be capable of. “It’s cool to find where those nuances are in your own body. That self-study is something that is so encouraged in yoga.”

      You’ll hone functional strength.

      “When you build that strength to get up and down off the ground, balance on one foot or balance on your hands, you’re honing those parts of your physicality that are going to help make all the rest of your activities of daily living so much more enjoyable,” says Hochheimer.

      You’ll finesse your proprioception.

      Other perks include working on your proprioception which, when dull, can lead to balance issues. “In most of these tricky poses there is this element of balance, whether one knee is on the ground, one foot is on the ground, you’re arm balancing, or you’re in an inversion,” explains Hochheimer. “When you start to build that, you’re building concentration and proprioception.”

      Asoka Eco Lux Dreams & Starlight Yoga Mat 

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      READ MORE: 8 Easy Core Yoga Poses That’ll Fire Up Your Abs

      The Hard Yoga Pose Prerequisites

      Don’t Take Yourself Too Seriously.

      Some poses could take years to master while you may be able to do others right away. “What’s really important is that we don’t take ourselves too seriously about any of it,” says Hochheimer. “If you’re going to approach this in a really competitive way, sometimes that invites injury. Whereas if you approach it in a playful way, and just stay with yourself through the process, I think that it’s a very healthy exploration.”

      Bail Like A Kid.

      Know this: You’re going to fall out of arm balances and inversions. “All of us who have learned how to do them fall in one way or another, so the more you can understand your body mechanics and how you do that, the safer you can be when you do have to bail.” When you’re a little kid, you’re riding your bike, you fall off, you roll into the grass and you’re not hurt that badly. So, before attempting any of these poses, just do some cartwheels and rolls on the ground to get back in touch with that part of yourself and practice safely falling.

      Really, Really Warm Up.

      The better you warm up, the better you’ll be able to get into these poses. And not for nothing, Hochheimer notes that they’ll look more aesthetically pleasing to boot. A 10-minute vigorous flow should get your heart rate up and muscles warm, but be sure to specifically target the areas you’ll use in each pose as well.

      Take Videos or Photos.

      “Sometimes in my head, I thought things were going to look one way, but then they look a different way in a picture or video,” Hochheimer says. “Viewing them afterwards helps me to make tiny adjustments or understand that I need to do my homework and develop more triceps strength with decline push-ups, or foam roll, or whatever it is. That helps you learn because you’re not just then repetitively going back into these patterns of failure.”

      Practice—And Consider Pro Help.

      Remember: These are hard yoga poses! “With all yoga, a lot of it is practice so just keep coming back to it,” advises Hochheimer. Working with an experienced teacher can help you to more safely and quickly nail them.

      Maxed Technical Crop Top

      Maxed Full-Length Leggings

      1. Camel Variation

      Expert Tip: Camel Pose is such a great opening of the front of our body that sometimes gets tight with a lot of our more strenuous Vinyasa. The arm variation here is a big shoulder stretch. Be sure to warm up your shoulders extra well before trying it.

      READ MORE: These Are The 4 Best Yoga Moves For A Toned Tummy 

      2. Peacock Pose

      Expert Tip: Remember that your legs are just as strong when you get upside down as they were when you were standing on them – keep them super active in this pose.

      3. Tripod Headstand Variation

      Expert Tip: Work on your scapular mobility before you try this one. To do so, hold a yoga block overhead between the hands at its widest angle. With straight arms, try to “push” the block towards the ceiling without shrugging your shoulders up around your ears. As you “pull” the block back down, don’t bend the elbows but do use the back muscles to create the sensation of the pull. Keeping squeezing the block between the hands through both phases of the movement. Repeat several times for scapular mobilisation.

      4. Baby Grasshopper

      Expert Tip: Sit on the floor with the right leg extending out in front. Step the left foot over the right leg and twist the torso to the right so that both hands come to the floor in line with the left foot. Press into the hands and bend elbows into chaturanga (upper arm parallel to the floor). Practise engaging the inner thigh to lift the right leg up (or use a block under the right hip to get lift-off). Lean towards the right inner arm and use core muscles to hold the body still as the left-hand grabs the right big toe.

      5. Eight-Angle Pose

      Expert Tip: This one grows out of that Baby Grasshopper. Work on your Chaturanga or tricep push-ups as prep work and focus on squeezing your inner thighs in the pose.

      6. Baby Crow Pose

      Expert Tip: If there’s a pose here to try first, it’s this one. It’s deceptively tricky-looking, but not as hard for most people to accomplish. It’s almost like a flying Child’s Pose. Start in a forearm plank, then walk your feet a little wider and start to tippy-toe in until you feel your knees touch the backs of your arms. Then, come into a Cat spine, look forward, and shift your weight forward.

      7. Split Pose Variation

      Expert Tip: Work on hamstring, quad, and hip flexor mobility before attempting this pose. You could try Pigeon Pose and half splits with blocks.

      8. Side Plank With Big Toe Grab

      Expert Tip: Here, you’re working internal rotation of one leg, external rotation of the other, core strength, and balance. The prep for balancing in this pose can be found in the Pose of Infinity: Lay on your right side with a yoga strap in your left hand. Rest your head on your right hand or arm. Extend both legs and try to keep the body in a straight line. Reach down and pull the left foot into the strap. Slowly extend the left leg up towards the ceiling. Use the strap in your left hand to control the stretch and hold the left foot up and focus on keeping the torso and right leg stable (try to limit the wobble forward and back). Repeat on the other side.

      READ MORE: Ease Tight Muscles And Lift Your Mood With This Quick First-Thing Yoga Flow 

      9. Bound Forward Fold

      Expert Tip: This one goes in the family of the Kneeling Compass (and it’s a prep for Bird of Paradise). The difference is that this one requires a bind, which means you’re taking double internal rotation of your shoulders. Use a strap in your hands as they come across your back to make it more accessible.

      10. Flying Split (Eka Pada Koundinyasana)

      Expert Tip: This balance-challenging pose is a partner to Kneeling Compass because it requires the same joint actions, hamstring flexibility, and external rotation of the top leg, internal rotation of the bottom leg. Work on your Chaturanga or tricep push-ups as prep work.

      *Words: Caitlin Carlson

      *This article was first published on Women’s Health US.

      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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      3 Things To Look For When Buying A Hiking Backpack (Plus, 8 Amazing Ones To Buy Right Now)

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      Heading out for a hike is the perfect way to spend time with your friends, family or yourself. But before you search for your nearest mountain, there are things you need to know about hiking backpacks.

      We’ve got the lowdown on what to look for in hiking backpacks, the best ones and the essentials you need to pack.

      3 Things To Look For When Buying A Hiking Backpack

      1. Comfort

      A hiking backpack needs to distribute weight evenly. Seriously, the most important factor to keep in mind is comfort. No matter how many cool features it has, if the bag doesn’t sit comfortably on your back and shoulders, it’s not right for you.

      2. Size

      The backpack’s size is important; work out if you’d prefer a wider and shorter or longer and thinner bag. Obviously a bag that isn’t absurdly huge is first prize. But think about the duration of your hikes and how much you would need to take. Your needs for a short day hike (snacks/water) are different to a full-day hike (lunch, water, additional clothes). Internal storage becomes a big component here; it’s the difference between having enough room or having to take multiple bags.

      3. Padding

      The key to a comfortable backpack is a balanced load. Too little padding will not protect your body from the strains of weight and can cause painful chafing. Similarly, too much padding will cause awkward and uncomfortable pressure against your body, which might lead to soreness… or you standing in a strange way to ease the pressure. A decent backpack should have padding on the back panel, shoulder straps and hip belt strap.

      READ MORE: The 6 Greatest Recovery Tools That Ease Tight Muscles

      Best Hiking Backpacks You Can Buy Right Now

      1. Thule AllTrail

      Best For: Day Hikes

      All your gear is within reach thanks to the easy-access side zippers and front shove-it pocket. The dedicated hydration sleeve frees up space for other essentials like keys and snacks. There’s even an integrated rain cover so the weather will never be a problem.

      MRP 22 litre Hiking Backpack

      Best For: Budget Hikers

      Who says you need to spend a fortune to get a pack with great features? This quick-drying and durable day pack has cushioned straps, a padded back panel and a sternum strap for extra security and comfort. And the webbing and elastic cords allow you to attach a variety of accessories and items. Love!

      Salomon Outlife 20 Unisex Backpack

      Best For: Versatile Hikers On The Go

      Drawing on their trail-running expertise, Salomon has created a robust yet versatile pack that adapts to life on the move and new destinations (hey digital nomads!). Combining a comfy harness with multiple pockets, compartments and carrying solutions, this pack is just waiting for you to make it your own.

      Thule Stir

      Best For: When you need something lightweight

      The simple, clean design offers quick access via the top zippered mesh pocket and über organization for all your items.  If you want it even more streamlined, simply remove the sternum strap and hip belt. Plus, you can stash water bottles and other essentials in the expandable side pockets.

      MRP 30-litre Hiking Backpack

      Best For: Budget Large Day-Pack

      With many of the same features as the 22-litre pack above, you’ll get an extra 8 litres for those long day hikes where you need to pack food, water and perhaps a change of clothes. And at R899, you can’t go wrong.

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

      Salomon Out Night 30+5 Unisex Backpack

      Best For: Overnight Hikes

      Engineered for comfort on the go, this pack is ready for any fast-paced adventure up to 2 days. Clean, modern and with a harness system that lets the pack move with you, it doesn’t get much better than this. Bonus: there are gear attachments that put your poles, ice axes or accessories within easy reach. And a removable lid adds 5L of capacity.

      Thule Sapling

      Best For: Hiking with kids

      This child carrier is safe and comfortable, plus quick and easy to adjust to fit any parent. On-the-go adjustments are made even easier, as you can load your child from the top or the side of the carrier. The deployable sunshade means that your precious cargo is protected from the harsh sun. Plus, store water, nappies, clothes and other bigger items in the zippered compartment and use the extra roomy zippered mesh pockets for emergency items like snacks, toys and keys.

      Hiking Essentials To Take With You

      1. Comfortable shoes and socks

      2. A hat & sunscreen

      3. Water & snacks or a light lunch

      4. Flint / matches and a warm jacket

      5. A hiking backpack and accessories

      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.

      Kelleigh Korevaar

      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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      This Arm Sculpting Workout Tones And Seriously Torches Kilojoules

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      Hooray for longer days and warm sunshine! But if the saying “sun’s out, guns out” fills you with trepidation, don’t stress. Sculpting your biceps and triceps (the muscles at the front and back of your arms) with this arm sculpting workout will make your arms look more toned and reduce the appearance of arm flag. What’s more, more muscle in your arms means no more upper-arm jiggling.

      The Arm Sculpting Workout

      Ready to load those guns? This workout will get you there. Start with the first move and complete all sets before moving on to the next move. Continue until you’ve done all moves.

      You’ll need: A pair of dumbbells and a medicine ball. Start with light weights and go heavier once you’ve mastered the form.

      One-Arm Row Kickback

      Sets: 3

      Reps: 10-12

      Rest: 60 seconds

      Bend forward slightly at the hips. With your left hand at your side, hold a dumbbell in your right hand, palm facing in and arm extended toward the floor. Pull the dumbbell up to your waist, keeping your arm close to your body. When your elbow hits 90 degrees, straighten your arm behind you so that it’s parallel to the floor.

      21s

      Sets: 2

      Reps: 21

      Rest: 60 seconds

      Stand with a dumbbell in each hand, palms forward. Curl until elbows hit 90 degrees, then lower to start; do seven reps. Follow immediately with seven more curls, this time bringing the dumbbells to your armpits, then lowering until your elbows reach 90 degrees. Finish with seven complete curls, lowering the dumbbells to your hips and curling them all the way up.

      Lateral Raise

      Sets: 2

      Reps: 10

      Stand with feet shoulder-width apart with a dumbbell in each hand, palms facing each other, arms in front with elbows slightly bent. Raise arms until parallel to the floor. Return slowly.

      Walkover Push-ups

      Sets: 1

      Reps: 5 each side

      With a medicine ball that’s big enough for you to place both of your hands on it, get into a push-up position. Place your left hand on the ball and your right hand on the floor, and do a push-up. At the top of the exercise, walk your right hand onto the ball, place your left hand on the floor, and do another push-up. (If you’re a beginner, try these on your knees.) More