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      This Scalable HIIT Workout Will Be Your New Go-To For All-Over Gains

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      Looking for a low-intensity scalable HIIT workout that works for beginners and advanced fitness enthusiasts? Look no further than this workout, which prioritises speed over power for all-over toning and of course, hitting those heart rate goals.

      What exactly is HIIT?

      Essentially interval training on speed, HIIT involves bursts of flat-out exertion alternating with rest periods. The best part: a workout can last anything from 30 minutes to just four.

      Added to that, a flurry of studies has shown that you get all the benefits (and more) of an hour-long steady-state workout in a fraction of the time. The catch? You have to be prepared to push yourself close to your drenched-in-sweat, heart-pounding max for the high-intensity periods. But it’s doable since your time in all-out effort lasts just 30 seconds.

      How to do this scalable HIIT workout

      Do this scalable HIIT workout two or three days a week in place of your usual cardio days (don’t skip strength training). Starting with the first exercise, complete as many reps as you can in 30 seconds, then rest for 30 seconds. Continue until you’ve finished all the exercises. That’s one circuit. Repeat three more times. Good news: you can tailor high-intensity interval training to your fitness level. Use these guidelines from trainer and group exercise instructor Rachel Vaziralli.

      Beginner:  Ratio: 1:3 (Go all out for 30 seconds; rest for 90 seconds)

      Intermediate: Ratio: 1:2 (Go all out for 30 seconds; rest for 60 seconds)

      Fit: Ratio: 1:1 (Go all out for 30 seconds; rest for 30 seconds)

      Super-Fit: Ratio: 2:1 (Go all out for 30 seconds; rest for 15 seconds)

      You’ll need: Floor space; a kettlebell (challenging, but not so heavy that you struggle to lift it).

      1. Squat Thrust

      Stand with your feet together and your arms at your sides. Squat down to the floor and place your hands in front of your feet (A). Jump your legs back into push-up position (B), then quickly reverse the movement and stand to return to start. That’s one rep.

      READ MORE: Food, Fitness & Family: How Zinhle Masango Juggles It All

      2. Prisoner Squat

      Stand with your feet shoulder-width apart and place your hands behind your head, elbows out (A). Keeping your chest up and back flat, push your hips back and bend your knees until your thighs are nearly parallel to the floor (B). Push through your heels to return to start. That’s one rep.

      READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

      3. Prone Hand Touch

      Get into push-up position, your hands shoulder-width apart and your body forming a straight line from head to heels (A). Keeping your body stable and hips parallel to the floor, lift your left hand and touch your right hand (B), then return to start. Repeat with the right hand. That’s one rep. Continue alternating.

      READ MORE: Tone-Up From Head To Toe With This Killer 15-Minute Workout

      4. Alternating Kettlebell Clean

      Stand with your feet shoulder-width apart, a kettlebell (or dumbbell) sitting between your feet. Push your hips back and bend your knees to lower and grab the weight with your right hand (A). With your back flat and core tight, stand and raise the weight to shoulder height (B). Reverse the move to return to start. Repeat with your left hand. That’s one rep. Continue alternating.

      READ MORE: 30 Plank Variations That Will Transform Your Core From A Trainer

      5. Alternating Reverse Lunge

      Stand with your feet hip-width apart, hands on your hips, chest up and shoulders back (A). Keeping your upper body still and core tight, take a large step back with your right foot, then bend both knees to lower into a lunge (B). Press through your left heel to return to standing. Repeat, stepping back with your left foot. That’s one rep. Continue alternating. More

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      This One-Dumbbell Workout Is Perfect For Home Or A Packed Gym

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      Whether you’re in a packed gym and could only find one lonely dumbbell or if you’re working with a sparsely-stocked home gym, there’s a lot you can accomplish with this one-dumbbell workout.

      Using just one piece of equipment doesn’t mean you can’t get a good workout. In fact, when you’re short on time, stuck at home, or navigating a packed gym, scaling back can make you more efficient. Added to that, using one weight allows for unilateral moves that challenge your balance, firing up your core and stabiliser muscles in your legs and elsewhere. Simplify your routine without sacrificing results with this one-dumbbell workout from trainer Craig Ballantyne.

      How to do this one-dumbbell workout

      Using the heaviest weight you can handle (while maintaining proper form), perform the prescribed number of reps for each exercise in order, resting 30 seconds between moves. (If needed, you can rest up to a minute, or make it tougher by dropping that break altogether.) That’s one circuit.

      Rest for two minutes, then finish as many circuits as you can in 15 minutes. Beginner? Start with two circuits and build from there.You’ll need: a bench; one heavy dumbbell

      1. Narrow-stance goblet squat

      Stand with your feet shoulder-width apart and hold a dumbbell vertically in front of your chest, both hands cupping the dumbbell head (A). Keeping your chest up and your core tight, sit your hips back and squat as low as you can (B). Press through your heels to return to start. That’s one rep. Do 15.

      READ MORE: 30 Plank Variations That Will Transform Your Core From A Trainer

      2. Single-arm bent-over row

      Place your left knee and hand on a bench and hold a weight in your right hand at arm’s length (A). Pull the dumbbell up to your ribcage (B), then lower back to start. That’s one rep. Do 10, then repeat on the other side.

      READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

      3. Single-arm chest press

      Lie face-up on a bench, holding a dumbbell in your left hand at your chest (A). Press the weight directly upward (B). Slowly lower back to start. That’s one rep. Do 10, then switch arms and repeat.

      READ MORE: 8 Ways To Build Stronger Thighs

      4. Dumbbell swing

      Hold a dumbbell with both hands using an overhand grip and stand with feet hip-width apart. Push your hips back, knees slightly bent, and lower your chest to bring the dumbbell between your legs (A). Keeping your core tight, push your hips forward and swing the dumbbell up to shoulder height (B). Reverse the movement, swinging the weight back between your legs. That’s one rep. Do 15. More

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      Why Trojan Is The Perfect Fit For Cover Search

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      Cover Search 2024 is officially underway and the entries are streaming in (and may we add how downright stunning each entrant is!). We’re on the hunt for that perfect blend of health, fitness and inspiration to grace the November/December 2024 cover of Women’s Health. And to make this campaign (#WHCoverStar) truly special, we’ve partnered with Trojan as our presenting sponsor.

      What makes this collaboration truly special?

      Partnering with both Men’s Health and Women’s Health on the Cover Search campaign comes as a natural fit for Trojan. Our brands aligns perfectly, especially with their mission to inspire individuals to move better, feel better and perform better.

      Cover Search Is For Every Body

      Just like Trojan’s motto suggests, the Cover Search campaign is built on the belief that health and fitness are for everyone – regardless of shape, size or background.

      “We’re inspired by individuals who want to move better, feel better and perform better. Whether you like to move fast, go far, stretch deeply or lift heavy things, we have everything you need to work out in your own space and on your own terms. The cover search winners will be at their personal best and the best, train with Trojan,” shares the Trojan team.

      READ MORE: Makin’ Gains With Trojan

      Versatility Is At The Forefront

      Much like our diverse pool of entrants and their fitness preferences, Trojan’s equipment caters to a wide array of workouts and sports. From cardio to strength training, there’s something for everybody in Trojan’s repertoire, ensuring that each individual can pursue their fitness goals with passion and purpose.

      Advanced Tools And Insights

      With their cutting-edge fitness equipment and insightful resources, Trojan provides the Cover Search entrants with the tools they need to push their limits and soar to newer fitness heights.

      READ MORE: Bring Your Run Indoors With The Trojan TR510 Treadmill

      About Trojan

      Since launching in 1981, Trojan has been a cornerstone of South African home fitness. Their mission? To create a home gym experience that’s both robust and rewarding.

      Trojan’s product line-up speaks volumes about their dedication to fitness. From morning runs on their state-of-the-art treadmills to strength training with their free weights and rowers, Trojan provides everything you need to achieve your fitness goals in the comfort of your home.

      What sets Trojan apart is their commitment to quality. They partner with top-tier manufacturers to produce not just fitness equipment, but tools that support a healthier lifestyle.

      Trojan is exclusively available in Makro and Game stores countrywide, or on their websites.Visit Trojanhealth.co.za for more product information. More

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      5 Hacks To Boost Your Running Performance With Reebok’s FloatZig 1

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      Running isn’t just about endurance and speed. It’s about joy, creativity, and sometimes, a little bit of mischief. In celebration of the joy of the run, Reebok launched its Running Hacks global campaign for the new FloatZig 1.

      “The FloatZig 1 running shoes offer industry-leading performance and energy return, suited for even the most elite runners, but built to be accessible and enjoyable for all runners. With both our product and within our irreverent Running Hacks global marketing campaign, we focused on the joy and excitement running can bring to all.”
      Todd Krinsky, Reebok President and CEO

      Reebok dares you to lace up and embrace running like you never have before. Forget those tired old tips your marathon-obsessed uncle swears by. Reebok’s Running Hacks are about tossing the rulebook out the window and making every run an adventure.

      So strap in, lace up, and prepare to turn the ordinary into the extraordinary.

      Running Hack #1: Make it Home Before Load Shedding

      It’s almost like racing against the sunset. Except instead of a romantic sky, you’re dodging sitting in the dark, unable to charge your phone, boil water, or see the end of that episode. Consider this the ultimate interval training—sprint in bursts whenever you think of the food defrosting in your freezer. And hey, if you get home after the lights have gone out, just keep running to your nearest bar. After all, you didn’t run all this way not to get a reward.

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

      Running Hack #2: Tell Everyone You’re Training for the Comrades

      Short of actually winning it, telling everyone you’re training for this epic ultramarathon is the next best thing. Start casually dropping it into conversations, social media posts and even put it in your LinkedIn bio. The key here is confidence. A lot of it. And if by some miracle you actually find yourself at the starting line, that’s a problem for Future You.

      Running Hack #3: Run Past Your Ex’s House

      Ah, the sweet, sweet revenge run. There’s no fuel quite like a broken heart, and no audience quite like the one that thought they’d seen the last of you. Bonus points if you manage a nonchalant wave to their neighbours, just to prove how utterly unaffected you are by the breakup. This isn’t about them, though (okay, it’s a little about them)—it’s about you, looking and feeling your absolute best, powered by a blend of spite, endorphins, and the sheer joy of moving on.

      Running Hack #4: The FloatZig 1

      Forget about the conventional running hacks you know (and the ones you wish you didn’t).

      The FloatZig 1 is here to revolutionise your run with features designed to push the boundaries of what a running shoe can be.

      Highlights of the FloatZig 1 include:

      Floatride Energy Foam & Zig Tech Technology: Offers a lightweight, responsive energy return, transforming every step into a leap towards your personal best.

      Engineered Mesh Upper with Reflective Overlays: Maximises breathability and ensures visibility, keeping you safe and comfortable, day or night.

      Targeted Foam Panels: Strategically placed for added comfort and a secure fit, enabling you to focus on the joy of the run.

      READ MORE: The Ultimate Accessory To Your Active Lifestyle —Reebok Cool Your Body

      Running Hack #5: If You Look Awesome, You Run Awesome!

      Let’s face it, when you look good, you feel good and when you feel good, you run like a champion! Snag these essentials for your next run:

      Reebok Floatzig 1 Shoes

      Running Quarter-Zip Jacket

      Running Vector Leggings

      ID Train High-Support Bra

      RBK-FRESH Athlete T-Shirt 2.0

      Reebok Running Shorts

      Ready to outrun your shadows, outlast the gossip and outpace the past? The FloatZig 1 is your ticket to discovering the New Shape of Running. Shop the FloatZig 1 on Reebok.co.za.

      **WH Partnership More

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      Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

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      Looking to squeeze in a workout but feeling like you’re running low on time? We know the feeling all too well. Meet Angelique van den Linde – Fitfluencer, Legallyfit trainer, lawyer and mom of two. She’s got the ultimate routine for those jam-packed days. In just 15 minutes, she’s about to whip you into shape using nothing more than an office chair and a resistant band (heck, even tights could do the trick!). Yup, no need for fancy equipment and marathon gym sessions – with Angelique’s knack for transforming everyday items into workout tools, you’ll feel like you just stepped out of a gym class without ever leaving home (or the office for that matter).

      Equipment: Chair and resistant band/tightsTime: 15 Minutes

      How It Works

      Start with a warm-up which consists of butt kicks, hamstring curls, toe taps, mountain climbers and a few stretches to get you going for the full workout. Trainer tip: remember to keep those knees soft throughout the workout. The routine consists of 3 different workouts of 3 sets each.

      [embedded content]

      Resistance Band Workout  

      3 Sets | 10 Reps Each

      Bicep Curls 

      To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends and arms at sides. Bend elbows, bringing hands up in front of shoulders slowly and with control. (Upper arm and wrist should stay still; only forearm should move.) Pause, and lower down slowly all the way to the bottom.

      Tip: if it’s too easy, the band is too light or too long, make it a bit shorter to really feel the burn. 

      Lateral Raise Into Tricep Kickback

      To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides. Raise arms outward to the sides until parallel to the floor. From here, take your arms back and pulse upwards, engage core and straighten elbows so hands push back until arms are fully extended behind body. Try and get your arms as high as possible. 

      READ MORE: This 10-Move Resistance Band Arm Workout Is No Joke

      Chair Workout 

      3 Sets | 10 Reps Each

      Chair Runs 

      Place a chair in front of you and position your hands on the chair in a mountain climber position, with your body in a straight line and avoiding arching your back. Drive your knees up toward your chest in a running motion while maintaining a steady pace according to your fitness level.

      Tip: Ensure the chair remains stationary; if it moves, readjust your body position to maintain stability. 

      Chair Jumps

      With a chair in front of you, place both hands on the chair and perform consecutive jumps in and out, maintaining a consistent rhythm. Focus on landing softly to reduce impact on your joints while maximising muscle engagement.

      Narrow Squat

      Start with your feet hip-distance apart and hold onto the chair. Lower your body into a squat position while keeping your chest upright and knees aligned with your toes. Focus on engaging your leg muscles as you lower and rise back up to the starting position.

      Wide Leg Squat 

      Begin by placing one foot on the chair and stepping to the side with a wide step. Slowly lower your body into a squat position, ensuring your knees are aligned with your toes. Touch the floor and hold briefly before lifting your heel to engage your calf muscles. Alternate sides.

      Cardio Workout 

      3 Sets | 10 Reps Each

      Mountain Climbers

      Assume a pushup position with your arms completely straight. Lift your right foot off the floor and slowly raise right knee toward your elbow, lower and then raise your left knee to your elbow. That’s one rep.

      Burpees

      Start in a standing position, squat down and place your hands on the floor. Jump your feet back into a plank position, perform a pushup, jump your feet forward toward your hands. Finally, jump into the air with your arms raised overhead.

      Squat Jumps 

      Start by standing with your feet shoulder-width apart. Lower into a squat position, then explosively jump upward while extending your arms overhead. Land softly back into the squat position and immediately transition into the next repetition. Focus on maintaining proper form and control throughout the movement. That’s one rep.  More

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      What’s Up With The Carnivore Diet Everyone’s Talking About?

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      For meat lovers, typical diets can seem like such a drag (load up on veggies, opt for healthy fats, limit big juicy steaks and bacon, etc.).

      So when a diet actually encourages you to eat as much meat as possible, it might seem too good to be true. That’s the case with the carnivore diet, the newest eating trend that claims to help you lose weight and get healthier in the process.

      But before you toss out your leafy greens and stock your fridge with cuts of meat, there are a few things you should know about the carnivore diet.

      What does the carnivore diet entail?

      Get a load of this, bacon lovers: People on the carnivore diet eat only meat and animal products, and avoid all plant foods.

      “I call this a mono diet, which means you’re basically eating one food,” says Abby Langer, a dietitian and writer. “It’s meat, eggs and coffee. Some people will eat dairy, but most believe that the lactose in milk makes it off-limits, because that’s sugar. No plant foods are allowed, which means you can’t eat any grains, nuts, seeds, beans, fruits, or vegetables.”

      Although there don’t seem to be any official guidelines in terms of macronutrients, most proponents of the diet seem to recommend getting the majority of kilojoules from fat, not protein, which means choosing fattier cuts of meat.

      What do studies on the carnivore diet say?

      Studies are thin and in the medical community, conversations around the diet are fresh. Overall, experts feel that the diet is thin in nutrition and therefore, not the best.

      Surprisingly, a 2021 study of over 2000 people found health benefits when on the carnivore diet. All diabetics studied came off their medication and inflammatory markers (called CRP) decreased significantly. Added to that, participants lost an average of nine kilograms. It’s important to note that these findings were self-reported by the participants, meaning medical opinion was not necessarily sought.

      READ MORE: What To Eat To Avoid Colds And Boost Your Immune System, According To A Dietician

      So should I stock up on bacon and hot dogs?

      Nope, nope, nope.

      “There’s a reason [health experts] say to eat the rainbow,” says Amy Gorin, owner of Amy Gorin Nutrition. “You need a variety of foods for optimal health. These include fruits and vegetables, healthy fats like avocado and olives, and whole grains like quinoa and brown rice. You get so many important nutrients from these foods—from vitamins and minerals to antioxidants—that are important for good health.”

      Langer agrees, as does, well, science. “You’re essentially cutting out foods that have been proven to be good for you and that have never proven to be harmful.”

      She also points out that, in addition to important vitamins and minerals, plant food contains fibre, which has been proven to promote weight loss, weight maintenance, improved cholesterol, and a lower risk of heart disease and stroke.

      Plus, “fibre from plant foods are digested in the bowel by good bacteria… It improves gut health,” says Langer. On the carnivore diet, you’re missing out on all of these potential health benefits—and not only that, but you might start feeling pretty damn constipated from that lack of fibre.

      Is the carnivore diet low in fats?

      It’s also worth pointing out that the USDA and the American Heart Association say the best diets are composed of mostly plant foods and limited amounts of saturated fat—a.k.a. the opposite of the carnivore diet.

      “The Dietary Guidelines advise limiting saturated fat to no more than 10 percent of total daily kilojoules,” explains Gorin. “Too much saturated fat can increase your cholesterol levels. So for a 8,368-kilojoule daily diet, you should get no more than 836 kilojoules, or about 22 grams, of saturated fat.”

      Gorin also points out that if you were following the carnivore diet—say, by having a few eggs and a few slices of bacon—you’d get more than half of that amount for breakfast alone.

      Technically, it’s possible to eat meats lower in saturated fat, like skinless poultry, lean cuts of pork and fish. But the carnivore diet recommends fattier cuts of meat (a.k.a. cuts high in saturated fat) because most of your kilojoules on the diet should come from fat.

      “The claims of this diet are just so crazy,” says Langer. “Its supporters are saying that vegetables are horrible and that carbohydrates are toxic. None of this has ever been proven by science, and any studies they’re citing are not credible.”

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

      But what about those people who have lost weight on the carnivore diet?

      Here’s the deal: Any time you eliminate major food groups from your diet (or in this case, pretty much all foods except meat), you’re likely going to be eating less. Less food equals fewer kilojoules consumed, and eating fewer kilojoules than you need is how weight loss happens. Period.

      So, sure, you’ll probably lose weight on the carnivore diet in the short term. You’ll have to say no to office snacks, birthday cake and convenient on-the-go options like granola bars and trail mix.

      That said, the diet is pretty unsustainable and any weight you lose will probably come back as soon as you start eating a variety of foods again. “There are much healthier ways to lose weight that include making lasting lifestyle changes,” says Gorin. “It would be very difficult—and wouldn’t be healthy—to maintain an all-meat diet.”

      READ MORE: Your Ultimate Protein Pancake Recipe

      What about all of these claims that the carnivore diet cures chronic health problems?

      Bloggers and Instagrammers claim that, in addition to weight loss, the carnivore diet can cure a variety of ailments, from sinus and skin issues, to arthritis and depression (there are even #meatheals and #meatismedicine hashtags on Instagram).

      But again, those are all anecdotal claims—there are no actual studies on the carnivore diet, so it’s impossible to say for sure what the health effects are, good or bad.

      “It could be the placebo effect, but it also could just be the result of weight loss,” says Langer. “It literally has no logical explanation—it’s not based in science at all.”

      Langer also stresses that just because one person goes on the carnivore diet and has healthy blood vitals and reduced symptoms of a chronic condition, doesn’t mean that this will be true for everyone.

      “Some people can eat more saturated fats and be okay, so that could be a reason their blood pressure and cholesterol are within the healthy range,” she says. “They also may have neglected to mention that they’ve lost weight, which in itself will make your pressure and cholesterol go down. They also may just be lying.”

      READ MORE: 12 Of The Best Vegan Protein Powders You Can Buy Right Now

      So all of this means I probably shouldn’t try the carnivore diet, right?

      Correct. “Humans cannot subsist off of only meat and experience optimal health,” says Gorin.

      Langer also emphasizes the fact that the carnivore diet could really take a toll on your mental and emotional health.

      “You’re going to be isolating yourself from social situations and that’s just not okay,’” she says. “Mental and physical health go hand-in-hand in terms of their impact on your health and your life.”

      Bottom line: If want to lose weight or improve your health, it’s best to do it through sustainable lifestyle changes. Going HAM (literally) on meat or animal products is not recommended.

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

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      8 Ways To Build Stronger Thighs

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      The power of being able to build strong thighs lies in the ability to move better. Think about how much you walk around, trek up and down stairs, and go from sitting to standing all day. Every single one of those movements will become easier the more you work out your legs, particularly your thighs, or what would include your quads (the muscles on the front of the upper leg), abductors (outer thighs), adductors (inner thighs) and even your hamstrings (back of the upper leg).

      “If you want to live for a long time, you have to be strength training. There is no substitute for strength,” says Danielle Barry, a certified personal trainer. Plus, the more you move and the smarter you train, the better your movement patterns, making everything from running, walking and jumping smoother too.

      To get you to peak performance in and out of the gym, check out the best types of exercises that build strong thighs.

      1. Combine strength and cardio

      “People get fearful of putting on too much muscle and having big legs, so they turn to cardio for the solution to that issue,” says Barry. “But I like to make it known that if you’re looking to change the composition of your legs—more muscle and less fat—you have to do a combo of both strength and endurance training.”

      In other words, while you can run around town as much as you want, or hit the elliptical too, you still have to pick up some weights if you want to build strong thighs.

      READ MORE: Use These 5 Resistance Band Moves To Ease Knee Pain

      2. Squat, squat and squat again

      Focusing on functional movement patterns — think: squat, lunge, push, pull — is the smartest way to train your legs. And squats are a top-notch way to specifically target your thighs, working 360-degrees of your upper leg. Even better, squats mimic that stand-up and sit-down pattern you move through during the day. Plus, you can easily scale them to your fitness level, says Barry.

      Begin with bodyweight squats: Start standing with feet hip-width apart. Send the hips down and back and bend the knees, keeping weight in your heels. When you’ve mastered that, move up to a goblet squat, holding a kettlebell or dumbbell at your chest.

      Next up, graduate to squatting with a barbell or dumbbells held in a racked position (weights at the shoulders). The key is to keep your torso vertical and spine neutral—the more upright you are, the more quad-dominant the exercise.

      3. Learn to love lunges

      Lunges copy the movement pattern you take when you go for a walk, shifting weight from one foot to the other. And they seriously tone your thighs, while strengthening most leg muscles. Start this exercise out bodyweight style, just like a squat, until you’ve built up the confidence and form to take it up a notch.

      Begin standing with feet together and then step one foot back about 60cm (depending on how tall you are) and lower down so both knees bend 90 degrees. Then press back up to the top. Aim for 10 reps on each leg for three rounds, Barry suggests.

      To up the ante on your lunge, add weights, holding a dumbbell or kettlebell at your chest, or one on each side, with arms straight down by your sides. You can also place the back foot on a box or bench behind you to turn your lunge into a Bulgarian split squat, which ups the stability challenge. (See above for example.)

      4. Do more single-side moves

      Speaking of lunges — along with moves like pistol squats, staggered deadlifts, or split squats — these types of single-side exercises help you pay better attention to the differences in strength between your left and right sides.

      “I tell people: Our limbs are sisters; they are not twins,” says Barry. “You have a dominant and non-dominant side, so when you’re running or biking or lifting or doing Pilates, you’re going to find one side works harder than the other… Your goal should be to try your best to get your non-dominant side as strong as your dominant side, or as close as possible.”

      Next time you do any single-side exercise, focus on how each side feels and spend a little more time on that weaker side to help fix the imbalance. This will make you less injury-prone and can increase overall health and body composition, Barry says.

      READ MORE: Tone-Up From Head To Toe With This Killer 15-Minute Workout

      5 Step on a machine

      Almost any cardio machine — the treadmill, elliptical, stair climber and rower — will help you build stronger thighs. Your legs do a lot of the work after all. (Yes, even on the rower — push off that board!)

      Barry recommends opting for intervals on any of this equipment, working at an all-out effort for 30 seconds, then resting for another 30. Try to hit 10 rounds.

      “If you’re constantly working then resting, your body will burn fat to keep up with the work put into each interval,” she says. To really make your legs feel like Jell-O, she suggests opting for the bike or Stairmaster.

      6. HIIT it big

      Of course, you don’t have to do interval training only on a machine. You can take your HIIT workout anywhere. If you’re running outside, simply add sprints into your typical jogging pace. “Running is a fantastic way to develop those thigh muscles,” Barry says.

      Or if you’re in your living room, add plyometrics to your routine. Squat jumps and jumping lunges, along with burpees or skaters require powerful legs to propel you to the top.

      READ MORE: 30 Plank Variations That Will Transform Your Core From A Trainer

      7. Grab a booty band

      Follow almost any trainer on IG and you’ll probably see a band wrapped around her thighs at some point, especially if she’s a runner. And that’s because that band strengthens the abductors of the hip, or your glutes and tensor fasciae latae (TFL) — a muscle of the thigh that helps to move the leg away from your midline (aka abduction).

      With the band placed around your thighs, you can easily turn moves like squats and leg lifts into a serious leg-burning sequence.

      Barry’s favourite move to do with the band to target the thighs and glutes is a lateral step: Holding a shallow squat position and keeping your legs hip-width apart and feet parallel, take 10 to 15 steps to one side and then back in the other direction. Embrace the burn on your backside.

      8. Squeeze something soft

      Don’t forget about those inner thighs! Your adductor muscles pull your legs in toward each other and to strengthen all of them, you should grab a squishy ball or a foam yoga block, Barry says.

      Take the block between your legs and squeeze, holding for a second, then release. Do 10 to 15 reps.

      You can do this standing, while holding a wall sit, as you maintain a plank position, or in a glute bridge exercise (seen above). The harder you squeeze, the more you burn out those inner thighs.

      This article was originally published on www.womenshealthmag.com by Mallory Creveling More

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      The Beginners Guide To Foam Rolling Correctly

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      Foam rolling – or “self-myofascial release” – will ease tension as you roll muscles over a foam cylinder.

      How it works: the pressure softens, lengthens and realigns the fascia, promoting muscle relaxation. Not only does it feel amazing, but it also helps break up knots and reduces the risk of injury. Check out these three moves, perfect for anytime use – whether it’s before, after, or even during your workout routine.

      Tip: Each complete roll (down and back) should take at least five seconds. If any spot feels especially tight – you’ll know from the way it hurts like crazy as you pass over it – pause at that spot for an extra two seconds before continuing.

      IT Band Roll

      Lie on your left side with your legs straight and your left hip on a foam roller. Place your palms on the floor in front of you and place your right foot flat on the floor in front of your left knee. Straighten your arms and lift your torso off the floor. Press your body weight on the roller. Slowly roll from the hip down to the knee and back up to the hip. For a deeper stretch, rest your right leg on top of your left as you roll. Repeat on the right leg.

      READ MORE: The 3 Stretches You Should Be Doing Daily

      Hammy Roll

      Sit on the floor with your legs extended. Place your left foot flat on the floor next to your right calf and place the foam roller under your right knee. With your palms on the floor behind you, lift your butt and right foot, keeping your hands still, and slowly roll from the back of the knee joint up to your hip and back. Do another rep with your leg turned in slightly, then one with your leg turned out; repeat on the other side.

      Back-it-Up Roll

      Lie with a foam roller under your upper back and your feet a ruler’s length from your butt. Raise your hips and torso so that most of your body weight rests on the roller. Cross your arms, then lift your elbows towards the ceiling so the roller is in contact with your back muscles, not your shoulder blades. Keeping your feet planted, slowly roll down until the roller hits the small of your back, then return to the starting position.

      READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain

      Foam Rollers Recommended By Our Editors:

      Trojan Compact Roller

      This roller provides deep tissue relief with its lightweight, high-density foam. Its compact size makes it travel-friendly, ideal for on-the-go muscle relaxation and improved flexibility.

      Trigger Point Grid 1.0

      Replicates a massage therapist’s hands? Sign us up! This foam roller enhances mobility by targeting tight muscles and knots with its Distrodensity zones. Plus, it is compact and durable.

      Hyperice Vyper Go

      Behold the roller of all rollers! Power meets portability for on-the-go wellness. Energise your body with its compact, vibrating design, perfect for home or travel self-care routines. More