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    The Ultimate Core Workout For Abs Of Steel – From A Trainer

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    We get it: the ultimate way to show off your hard-earned gains in the gym is to have shimmering, chiselled abs of steel. Luckily, this ultimate core workout, made up of different abs workouts, is an intensive all-over toning routine to get you from A to Teyana Taylor hotness. Why are abs workouts important? We’re so glad you asked! Having a strong midsection is far more beneficial than an iconic crop top moment. It’s imperative for stellar posture, which supports the spine. A good posture is so much more than looking great in outfits and appearing slimmer, too. It prevents injury, aches and pains and even reduces wear and tear on your joints. Translation: you can push back purchasing a walking stick. That’s not all: doing this core workout will support your body in other ways. It naturally elevates every workout or sport, since the force you produce is far greater when your powerful midsection is behind it. A muscly midsection protects your internal organs, alleviates back pain, improves your running, burns fat… the list is endless. How to do this *ultimate* core workout Fitness Trainer and Owner of FIT BEST Training, Renché Seyffert, created this workout for all levels. Here’s how: When to do it Add this routine to the end of your regular workouts two to three times a week. This abs workout takes just 12 minutes to complete. Short on time? Pick just one or two combos and repeat for as much time as you have! How to time it For best results, try working for 50 seconds, then rest for 10 seconds between each move. But you can scale things, depending on your level. Beginners: Use the 40/20 principle. work for 40 seconds then rest for 20 seconds. Make it harder: Add extra weights to each move, either on your legs, weight plates (for advanced movers only) or use dumbbells. Ready, steady… work!READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsThe Ultimate Core Workout Combo 150 seconds – Shoulder taps (targeting the core and shoulders)10 seconds rest50 seconds – High plank knee circles (targeting the core and hip flexors)10 seconds rest50 seconds – Combination: 2x shoulder taps; 2x knee circles; repeat for time 10 seconds restCombo 250 seconds –  Commandos (targeting the core and arms)10 seconds rest50 seconds – Plank jacks  (targeting the core and legs, while increasing the heart rate)10 seconds rest50 seconds – Combination: 2x commandos and 2x jacks, repeat for time 10 seconds restREAD MORE: How To *Actually* Lose Belly Fat With Diet And ExerciseCombo 350 seconds – Tricep dips in bridge position (targeting the core and triceps)10 seconds rest50 seconds – Toe taps in bridge position  (targeting the core)10 seconds rest50 seconds – Combination: 1x tricep dip; 2x toe taps, repeat for time 10 seconds restREAD MORE: The 15-Minute Tone Up WorkoutCombo 450 seconds – High plank reaches (targeting the core and shoulders)10 seconds rest50 seconds – High plank leg lifts  (targeting the core and glutes)10 seconds rest50 seconds – Combination: 2x reaches; 2x leg lifts, repeat for time 10 seconds restCheck out the entire workout here:
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      Build Killer Abs With This Quick Core Workout

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      Like strength training or running regularly, making sure you work your abs in the gym (or wherever you work out) is crucial. Abs don’t just look good in crop tops, they’re also key for overall balance, injury prevention and more. This quick core workout from onebhody owner Chantel Struwig is a speedy slot-in after your regular workout and burns so good. Chantel Struwig’s killer abs tips With abs like Struwig’s, we’ll take any tips we can! Here, she shares her go-tos when it comes to core workouts. Prioritise core workouts“I like to dedicate at least one designated day to core workouts but I’d like to say I train core /abs every day,” she says. Why? Because it’s that important. “I’m always engaging my core with everything I train. I like to focus a lot on core strength as I know how much it aids me in all my other exercises. Having a strong core really just makes life that much easier. How my abs have come to form and look is honestly just the tip of the iceberg!” Pair abs with cardio “I always do cardio and abs on the same day,” says Struwig. It’s a great way to make sure your muscles are gaining some strength in addition to building endurance and speed. And, it gives your legs and arms a break from the previous session’s heavy lifting. READ MORE: Sculpt A Great Butt With This Home Booty WorkoutThe quick core workout

      Do this workout once a week – or more, if you can, says Struwig, who aims to train her core “at least once a week.”

      Do each move, then move on to the next one, aiming to complete three or four rounds of each move.

      This quick core workout targets your abs in functional moves and engages your sides too. “I always want to improve my core strength to improve my overall gym performance,” explains Struwig.1/ Weighted sit-ups with alternating toe touchesDo: 10 – 12 reps on each sideA: Lie down, knees bent and arms at your side, with left hand holding a dumbbell. Stretch out your right leg.B: Crunch up and raise your right leg, reaching your left hand to touch your right foot. Hold, then return to start. C: Complete the set, then switch over to the other side and repeat. Make it easier: do the moves without the dumbbellsMake it harder: use heavier weights 2/ Elevated commandos Do: as much as you can in 30 – 45 secondsA: Get into a high plank position with your legs elevated on a low platform or stepper box.B: Dip one arm down into low plank position, then repeat with the other arm. C: Raise both arms into high plank, keeping your core engaged and braced throughout and never lowering or raising your glutes. Repeat until time’s up. Make it easier: eliminate the stepper box. Make it harder: add weights, either a plate on your back (of you can handle that) or add in dumbbells and do renegade rows after each commando. READ MORE: This Beginner Callisthenics Workout Builds Serious Strength & Mobility3/ Incline reverse crunches Do: 12 – 20 repsA: Lie on an incline bench with arms overhead, hands holding onto the bar for support. B: Raise your legs up so your knees touch your face and engage your core throughout. C: Lower, then repeat. Make it easier: perform on a flat surface, like the floor. Make it harder: add ankle weights for increased resistance. READ MORE: This 15-Minute Full-Body Workout Is Perfect For Beginners4/ PlankDo: 60 – 90 second holdA: Get into a low plank position, bracing your core, neck in neutral, and butt in a straight line following your back. B: Hold for 60 – 90 seconds without compromising your form. Make it easier: sorry, girls, Struwig “would never suggest making it easier,” saying: “For some exercises, you really have to bite the bullet.” Make it harder: try holding the plank until failure. More

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      Exactly How To Train For A Handstand Or Pull-Up, Per Experts

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      We reckon there’s been a time when you envied the women nailing handstands on your feed, or you’ve oggled at someone effortlessly bashing out pull-ups at the gym. The good news: these gymnastics-based movements not only deliver body benefits but are totally doable! Here, how to train for a handstand or pull-up, step by step.

      Why is training for a handstand or pull-up good for you?

      From increased flexibility to all-over body conditioning and beyond, gymnastics training – like tackling a handstand – delivers it all in bucket loads. And you don’t need to master a full twisting layout to reap the benefits. We’re talking the absolute basics: hanging from bars, getting inverted against a wall and increasing that arm strength will, over time, reap rewards. Think: being able to do a handstand, a pull-up or go toes-to-bar at the gym. Yes, these are gymnastics moves! And they build strength, flexibility, balance and a rock-solid core. A 2018 study found that bone mass increased after doing adult gymnastics, something that otherwise decreases with age.

      Train for a handstand

      Safety first: Eva Thornton, gymnast and coach at CrossFit Algoa in Gqeberha, warns that gymnastics can be tricky if you work unassisted. Always get a pro to watch your back as you tackle new skills, then work on them yourself when you’re more confident. Also, remember that when you train for a handstand, progress may be slow. Don’t give up – every workout brings you closer to that goal.

      How long does it take to nail a handstand?

      Well… it takes a while. “I think the biggest difficulty many people have is not understanding that gymnastics skills take time and require consistent practice,” explains Thornton. Most of the time, it can take months or years, depending how much time and effort you put in. So go get it!

      Nail The Basics

      You’ll have to start with the absolute basics first. Practise the hollow hold position where you lie on the floor with legs and shoulders lifted, says National Gymnastics Coach Luitha Roux. This builds core strength to be able to balance when upside down. Do it as often as you can and aim to complete 30 seconds at a time, building up to longer holds.

      READ MORE: 8 Ways To Build Stronger Thighs

      Build Shoulder Mobility

      In order to support your weight upside down, get your shoulders mobile, says Thornton. Good shoulder mobility allows for that straight line from hands to toes and it also is crucial to prevent injury in this position.

      To train for a handstand, stand facing a wall with your arms held out in front of you. Practise pushing against the wall with your hands while moving your shoulder blades backwards.

      Get Upside Down

      Next, do drills against the wall. This specific drill, with your face to the wall, allows you to properly mimic the position of an unassisted handstand while building shoulder, arm and core strength.

      With your back facing the wall, walk your hands down to the floor. Now, walk your legs up against the wall. Walk in and out on your hands, repeating as long as you can.

      Try It Unassisted

      Now for the challenge – trying to hold your handstand without the wall. Try pushing up and hold your handstand against a wall, then remove one foot and then the other, seeing how long you can hold it without the wall.

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

      Train for a pull-up

      Build Arm Strength

      Per Thornton, start building upper arm strength with ring rows. You can do these with suspension cables or rings hanging from a bar, feet on the floor, pulling yourself up. “That’s your first step to developing pulling strength,” says Thornton. The lower down your body, the harder the pull. Focus on keeping your core tight throughout and go slow – you want every muscle to take the time to grow.

      Get the hang of it

      Next, graduate to the bar, doing pull-ups using a thick resistance band. The thicker the band, the easier the lift. Loop the resistance band around the bar and slip your one knee into the other end of the band. You’ll feel supported throughout and the pull-up will become much easier to execute. Keep going, and the easier it gets, the lighter you can make the resistance band, says Thornton. Another option? The assisted pull-up machine at the gym.

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

      Pull Through!

      Once you’re strong enough (after months of practice), you can try your hand at an unassisted pull-up. Remember this is all core and upper body strength, so if you can’t nail it the first time around, keep practising the foundational moves. More

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      30 Plank Variations That Will Transform Your Core From A Trainer

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

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

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

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

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

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

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

      1. Down Dog To Knee Drive

      How to:

      Start in a high plank position.

      Lift hips into a downward dog position.

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

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

      Continue for 30 seconds.

      Repeat on the opposite side.

      2. Side Plank Crunch

      How to:

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

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

      Return to start and continue for 30 seconds.

      Repeat on the opposite side.

      3. Side Plank Knee Raise

      How to:

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

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

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

      Repeat on the opposite side.

      4. Side Plank Toe Tap

      How to:

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

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

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

      Repeat on the opposite side.

      5. Forearm Plank Saw

      How to:

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

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

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

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

      6. Forearm Plank With Knee Touch

      How to:

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

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

      Reverse the motion.

      Repeat with left knee.

      Continue alternating for 45 seconds.

      7. Plank Knee-To-Elbow

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

      How to:

      Start in high plank position.

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

      With control, reverse movement to return to start.

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

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

      8. Bird Dog

      How to:

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

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

      Slowly return to start.

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

      9. Plank Hip Dips

      How to:

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

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

      Immediately drop the left hip toward the floor.

      Continue alternating for 45 seconds.

      10. Plank Shoulder Tap And Jack

      How to:

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

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

      Simultaneously jump feet together and replace hand on the mat.

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

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

      11. Side Plank Thread The Needle

      How to:

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

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

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

      Reverse the movement to return to start.

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

      12. Forearm Plank Knee Tap

      How to:

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

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

      Gently tap the mat and straighten legs back out.

      Continue repeating for 45 seconds.

      13. Plank Jumps

      How to:

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

      Bend knees and jump both feet in toward arms.

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

      Continue repeating for 45 seconds.

      14. Plank Up Downs

      How to:

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

      Lower right forearm to the mat.

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

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

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

      Continue repeating for 30 seconds.

      15. Side Plank Hip Dips

      How to:

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

      Use obliques to lower hips toward the mat with control.

      Reverse the movement to return to start

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

      16. Single-Leg Knee Drive to Kick Out

      How to:

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

      Drive right knee to tap right elbow.

      Straighten right leg back and up without moving hips.

      Lower right foot to return to start.

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

      17. Quad Hold Knee Taps

      How to:

      Start on all fours, in tabletop position.

      Lift knees to hover two inches off the ground.

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

      Return right hand and left foot to floor.

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

      Replace left hand and right foot on the amt.

      Continue alternating for 45 seconds.

      18. Bear Plank Shoulder Tap

      How to:

      Start on all fours, in tabletop position.

      Lift knees to hover two inches off the ground.

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

      Replace right hand on the floor.

      Repeat with opposite side.

      Continue alternating for 45 seconds.

      19. Side To Side Plank Hops

      How to:

      Start in a high plank position.

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

      Repeat on the opposite side.

      Continue alternating for 45 seconds.

      20. Sprawl

      How to:

      Start in a high plank position.

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

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

      Raise arms next to ears.

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

      Continue for 45 seconds.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      21. Forearm Plank

      How to:

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

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

      Hold the position for 45 seconds.

      22. Scapular Pushup

      How to:

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

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

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

      Repeat for 45 seconds.

      23. Modified Side Plank

      How to:

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

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

      Hold the position for 30 seconds.

      Repeat on the opposite side.

      24. Side Plank

      How to:

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

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

      Hold the position for 30 seconds.

      Repeat on the opposite side.

      25. Renegade Row

      How to:

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

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

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

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

      26. Plank Jacks

      How to:

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

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

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

      Continue jumping in and out for 45 seconds.

      27. Plank Punches

      How to:

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

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

      Replace hand on mat.

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

      Continue alternating for 45 seconds.

      28. Reverse Plank

      How to:

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

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

      29. Plank Jacks

      How to:

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

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

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

      Continue jumping in and out for 45 seconds.

      30. Classic Plank

      How to:

      Start on the floor on your hands and knees.

      Place your hands directly under your shoulders.

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

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

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

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

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

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      No offence to sit-ups, planks and hollow holds, but basic core exercises can feel drab day after day. They work the abdominals, but if you’re looking for stronger, sculpted abs, let me introduce you to a secret weapon: the kettlebell. I’m talking about kettlebell core exercises, specifically.

      First things first: “A kettlebell is a cast-iron ball with a handle attached to the top and due to its offset load and centre of gravity, the kettlebell is used to train power, endurance, speed and strength,” says Lauren Kanski, CPT, creator of the Body & Bell program on the Ladder app and a WH advisor. “It’s a very ballistic style of training, but in my opinion, it’s elite if you’re strapped for time and/or financial investment.”

      The kettlebell also adds a fresh spin on core workouts because it uses your entire body, says Kanski. “Many people don’t understand that full-body complex movements are the best options to train the core compared to core-centric exercises,” she explains. And based on the pure versatility of a kettlebell, they allow for a well-rounded workout to build power, strength and endurance in the various movement patterns, all while sculpting your core, she adds.

      Meet the expert: Lauren Kanski, CPT, is the creator of the Body & Bell program on the Ladder app and a WH advisor.

      Another perk? Whether you’re a fitness enthusiast or beginner, kettlebell exercises are effective for anyone and everyone, stresses Kanski. These moves are easy to adapt to your goals and level by changing up the load, speed, time under tension, isolation and tempo.

      As for how often you should do kettlebell exercises, Kanski recommends four to five days a week for optimal results. “The best part about the kettlebells is all the goals go hand in hand,” she explains. “You get leaner, stronger and more athletic as you spend time learning the skills.” (Here! For! It!)

      For a killer total-body workout, keep scrolling for Kanski’s picks for kettlebell core exercises.

      10 Best Kettlebell Core Exercises

      Instructions: Pick one lower-body move, one upper-body move and either a windmill or Turkish get-up. Do 3 sets of 10 reps for each of the upper and lower body exercises and 2 sets of 3 reps for the windmill or Turkish get-up.

      Pro tip: Focus on your breath. “Inhale as you move the load toward the floor or brace to lift and exhale as you move the load away from the floor,” Kanski says. “It applies to all main lifts, swings, cleans and snatches because breathing controls the core engagement.”

      1. Kettlebell Goblet Squat

      Why it rocks: Get ready for a total-body torcher because this move works your upper body, lower body and abs, says Kanski. Your core also works extra hard to stabilize your trunk as you squat up and down.

      How to:

      Start standing with feet slightly wider than hip-width apart and hold a kettlebell at chest height with both hands, elbows bent and pointing toward the floor.

      Inhale as you sit hips back and bend knees to lower body until thighs are parallel to the floor, elbows brushing the inside of knees.

      Pause, then exhale as you explosively press through heels and scoop hips forward to return to standing. That’s 1 rep. Do 10 reps.

      2. Kettlebell Renegade Row

      Why it rocks: This an awesome full-body exercise with an upper-body focus, says Kanski. You’ll also work your anti-rotational core which is key for stabilizing your lower back and preventing your hips from rocking side to side, she adds.

      How to:

      Start in a high plank position with kettlebells in each hand, hands directly under shoulders, feet behind you about hip-distance apart (or wider for more stability). Your body should form a straight line from head to toe.

      Inhale and engage core as you slowly draw kettlebell in right hand up to right hip as if you were putting in pocket. Keep elbow close to body and pointing upward.

      Exhale, keep core engaged and body still, as you continue to push through left hand and slowly return weight to the starting position.

      Repeat with the left side. That’s 1 rep. Continue alternating for 10 reps.

      3. Kettlebell Deadlift

      Why it rocks: Not only is this an awesome move for better balance, but you’ll feel it in your hamstrings and glutes, says Kanski. It’s also a functional movement for walking and running gait strength, she adds.

      How to:

      Stand with feet hip-width apart and hold a kettlebell with both hands in front of you, near thighs.

      Engage core, keep back and legs straight, hinge at hips and send butt back as you inhale and lower kettlebell toward the ground. Keep weight in heels.

      Maintain position and lower as far as your flexibility allows, ideally the kettlebell level with the middle of your shins.

      Squeeze glutes, contract hips, engage core and exhale as you drive back to the starting position. That’s 1 rep. Do 10 reps.

      4. Kettlebell Seated Overhead Press

      Why it rocks: This move takes your legs out of the equation and forces you to work your hips, core and upper body, says Kanski. You’ll also notice your triceps engage as you extend the kettlebell overhead, she adds.

      How to:

      Start seated with legs extended, butt on ground, back straight, with a kettlebell in each hand, arms bent, elbows narrow, palms facing inward and weights resting against upper arms.

      Inhale and in one motion, rotate palms away from body and press the kettlebells overhead until arms are straight and biceps are by ears. Squeeze kettlebells tightly so there is no bend in the wrists.

      Exhale as you reverse motion to return to start. That’s 1 rep. Do 10 reps.

      5. Kettlebell Lateral Lunge

      Why it rocks: This move works your frontal plane, which is key for injury prevention, says Kanski. It also targets your inner thighs which are necessary for stabilizing your core.

      How to:

      Start standing with feet under hips holding a kettlebell at chest.

      Inhale and engage core as you take a large step out with the right leg and sit hips back, bending right knee until right thigh is parallel to floor while left leg remains straight, toes of both feet facing forward. Stay tall in the chest and keep kettlebell close to body.

      Exhale and push through the right heel to return to start. That’s 1 rep. Do 10 reps, then switch sides and repeat.

      6. Kettlebell Windmill

      Why it rocks: This is a hip-dominant movement that works your rotational core, says Kanski. You’ll also engage your obliques as you rotate and stabilize the kettlebell overhead.

      How to:

      Start standing with feet shoulder-width apart, toes pointing toward left at a 45-degree angle, with a kettlebell in right hand, right arm extended straight overhead and left arm by side. Keep eyes on the kettlebell.

      Inhale as you rotate chest to the right, look up at the kettlebell and slowly hinge at waist to lower torso toward floor and touch left foot with left fingers, pushing hips back to the right corner of the room. You can bend left knee as much as needed to rotate but keep standing leg straight.

      Pause, then exhale as you reverse motion to return to start. That’s 1 rep. Do 3 slow reps, then switch sides and repeat.

      7. Kettlebell Turkish Get-Up

      Why it rocks: This advanced move packs a punch and works your rotational core, hip strength, grip strength and upper and lower body, says Kanski. It’s also great for promoting overhead mobility and stability, she adds.

      How to:

      Start lying faceup with right leg straight on mat, left leg bent, foot flat on floor, right arm out at the side on floor at 45-degree angle and left arm holding kettlebell above shoulder, triceps on floor and elbow at 45-degree angle from body.

      Raise the weight up above the chest, keeping your gaze on it, until arm is straight but not locked at the elbow.

      Push into the right forearm to sit up.

      Rise onto the right palm, lift hips off floor and slide right leg behind body until kneeling on right knee with shin parallel to top of mat.

      Sweep right foot back behind body to come into kneeling lunge with both legs bent at 90 degrees. Push through feet to stand bringing feet together under hips.

      Reverse entire movement step-by-step to return to start. That’s 1 rep. Do 3 reps, then switch sides and repeat.

      8. Kettlebell Squat To Overhead Press

      Why it rocks: Not only will you feel a burn in your upper and lower body, but this is an “elite” core move since it works your anti-rotational core and builds power in your legs, says Kanski. It’s a win-win.

      How to:

      Start standing with feet shoulder-width apart holding a kettlebell in each hand, arms bent, elbows narrow, palms facing inward and weights resting against upper arms.

      Inhale and lower body down into a squat.

      Engage core and in one motion, exhale as you push through heels to stand, rotate palms to face away from body and explosively press the kettlebell overhead until arms are straight.

      Reverse the movement to return to start. That’s 1 rep. Do 10 reps.

      9. Kettlebell Halo

      Why it rocks: This move is key for stabilizing your abs and promoting 360-degree core strength, as well as improving the range of motion in your shoulder joints, says Kanski. Hello, shoulder mobility!

      How to:

      Start standing with feet hip-width apart holding the handle of a kettlebell with both hands in front of face, elbows bent and wide at sides. Engage core with belly button pulled in toward tailbone.

      Keeping both elbows bent and the rest of the body still, slowly circle the kettlebell around head once, keeping the weight at eye level. That’s 1 rep. Do 10 reps in each direction.

      10. Kettlebell Farmer’s Carry

      Why it rocks: It might look simple, but this move is a full-body exercise that hits the upper and lower body, in addition to your core, says Kanski. It’ll also target the smaller stabilizing muscles as you stay tall and fight the urge to rotate toward the side holding the kettlebell, she adds.

      How to:

      Start standing with feet together, a kettlebell in left hand, arm by side and right hand on hip.

      Engage abs and take a small step forward. Continue stepping one foot in front of the other for a total of 30 seconds. Rest for 30 seconds then repeat on the other side.

      Benefits Of Kettlebell Exercises For Core And More

      1. Build muscle

      If you’re looking to build major muscle, Kanski says kettlebells are your go-to. Because most kettlebell exercises recruit your *entire* body (hello, Turkish get-ups and squat to overhead press), you get more bang for your buck in less time, she adds. You’ll also notice a lot of kettlebell moves promote time under tension which is extremely effective for muscle hypertrophy (AKA an increase in muscle size).

      2. Produce power

      When training with kettlebells, you’re using compensatory acceleration (for example, swinging the bells as quickly as possible) which torches calories and generates extremely high neuromuscular engagement, says Kanski. “The unique shape and offset load also act as an extended lever, which allows you to produce more torque and power,” she explains. As a result, you build explosive power which is key for overall sports performance and muscular endurance.

      3. Train grip strength

      Kettlebells are phenomenal for grip strength and wrist flexion, in turn, supporting shoulder and elbow health and longevity, says Kanski. After all, you have to use your wrists, elbows and shoulders to control the bell while moving through various planes of motion.

      4. Experiment with training variety

      Based on the 10 moves above, it’s clear there’s a wide variety of exercises you can train with a kettlebell, says Kanski. Whether you’re training lower body, upper body, or core, you’ll see major gains with only one kettlebell. They’re also portable and take little space in your home or gym.

      5. Boost cardiovascular activity

      Not only are kettlebells killer for strength gains, but research shows they also increase aerobic capacity. In fact, one study found that kettlebell exercises could significantly improve aerobic capacity to boost cardiovascular fitness.

      This article by Andi Breitowich was first published on Women’s Health US. More

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      What is Pilates?: A Complete Guide for Beginners, Inc. 34 Exercises + 15 Best Online Classes

      by

      Pilates is big RN. In fact, 60.5k of you search for advice and info on the topic every month, so from answering the question ‘What is Pilates’, the best Pilates classes to Pilates for beginners and the difference between Pilates and yoga, we’re here to help. Whether you’re a Pilates pro (maybe you’ve tried a Pilates challenge before) or you’ve yet to set foot in a beginner’s Pilates class, there are a plethora of Pilates YouTube classes out there.

      Unlike a gym workout, it doesn’t require a ton of home gym equipment and the bounty of free Pilates workouts online is increasing rapidly. Not to mention the benefits of strengthening and lengthening your muscles with low-impact resistance training like Pilates – a real godsend for those with finicky joints.

      Not sure where to start? Well, reader, you’re in the right place. Read on for your Pilates for need-to-knows, what to look for if you’re searching for Pilates online, the 15 best Pilates workouts and our best tips for ensuring a successful Pilates workout. Phew, that’s a helluva lot. Let’s get into it.

      What is Pilates?

      In New York in the 1920s, Joseph Pilates devised more than 500 moves, 34 of which were mat-based exercises. He drew of methodology he’d developed while working as an orderly in the Isle of Man in the latter half of WWI, where he worked with patients injured in the war.

      Now, his revolutionary regime is recognised globally as a way to strengthen the body. Pilates workouts help improve flexibility, balance and core strength and are particularly effective if you suffer from back pain. Research published in the journal PLOS One in 2014 showed that Pilates can both effectively ease back pain and boost functional movement when compared to traditional methods like massage therapy and other forms of exercise.

      You can do Pilates with or without equipment (Pilates rings, resistance bands, Pilates balls, Pilates bars and ankle weights are all options), but you’ll reap the rewards whichever you do.

      6 Pilates principles

      There are six key principles to Pilates, which are essential for getting the most out of each workout.

      Centring: This is all about bringing your awareness to the centre of your body—the area between your lower ribs and pubic bone. This area (your core) is the foundation of all Pilates exercises.

      Concentration: Giving each movement your full attention is key to yielding maximum results from each movement.

      Control: Aim for total muscular control, going slow and steady.

      Precision: Focus on proper alignment and core engagement, striving for super precise form.

      Breath: Coordinate your Pilates exercises with your breath; one movement on the inhale, one movement on the exhale.

      Flow: Try to make each Pilates exercise as fluid as possible, flowing with your breath.

      8 Benefits of Pilates workouts

      Improves flexibility

      Improves core strength

      A challenging low-impact form of exercise

      Can improve posture and stability

      Can be done with no equipment

      Increases flexibility and range of motion

      Improves muscular endurance and strengthens muscle tissue

      Can be done after injury or as part of physical rehabilitation therapy

      What kind of workout is Pilates?

      ‘Pilates is a low-impact flexibility and muscular strength and endurance movement combined,’ explains Aimee Victoria Long, PT & founder of Body Beautiful Method.

      ‘Pilates emphasises correct postural alignment, core strength and muscle balance. It is great for ironing out muscular imbalances, injury rehabilitation and injury prevention.’

      There are many forms of Pilates:

      Classic Pilates: The traditional Pilates exercises as devised by Joseph Pilates, performed in the same sequence each time

      Mat Pilates: 34 mat-based exercises by Joseph Pilates, plus other mat exercises

      Contemporary Pilates: A mix of traditional and new Pilates exercises, performed in varying sequences using a range of small pieces of equipment

      Reformer Pilates: A dynamic form of Pilates using a ‘Reformer’ to add resistance and challenge stability

      Clinical Pilates: Injury and rehabilitation-specific exercises, prescribed by physiotherapists

      I’d suggest trying out the different forms to find out what works best for you and what you enjoy the most
      Aimee Victoria Long

      Does Pilates count as exercise?

      ‘Pilates is most definitely exercise and when performed correctly it’s very challenging,’ says Long. ‘As an exercise, it counts as a muscle-strengthening workout. Plus, you’re able to work the whole body through Pilates. It challenges your lower and upper body and demands core strength.’

      Is Pilates safe during pregnancy?

      You betcha. In fact, if you’re expecting, Pilates might be one of the best ways to move your blossoming bod, says Hollie Grant, Pilates instructor and founder of The Bump Plan. ‘Not only is it safe, but it’s the exercise I strongly believe all pregnant women should include in their fitness plan.’

      Here are some of the benefits for mums-to-be:

      It strengthens muscles most affected by pregnancy (like abs, glutes and pelvic floor)

      It’s low-impact

      It can reduce back pain

      It helps keep you mobile

      It improves balance

      ‘It is incredibly safe, yet very effective and it means that many women can still feel the “burn” during their pregnancy, whilst knowing their babies and their own health isn’t compromised,’ Hollie says.

      Can you start Pilates during your pregnancy then? ‘If you didn’t practice Pilates before pregnancy, it’s the perfect time to get started and it’s never too late! Many of my clients turn up to class on their due dates!’

      Is 20 minutes of Pilates per day enough?

      Short on time? When it comes to bang-for-your-buck sessions, Pilates delivers.

      ‘When it comes to something like Pilates it’s more advantageous to do a little bit every day, rather than an hour-long class once in a blue moon,’ Hollie says. ‘Little and often will help lead to sustained change and really help you to understand the basics of Pilates.’

      ‘My clients often describe how they are more in tune with their bodies for the rest of the day after practising Pilates and they feel less pain – why wouldn’t we want that every day?’

      Can you do Pilates at home?

      Yes, there are styles of Pilates that require some hefty equipment (think the reformer, Cadillac or Wunda chair), all you need for Pilates is an exercise mat.

      ‘We use bodyweight as our resistance,’ Hollie says. ‘Now don’t think that means it will be easy – your body might weigh 60kg or more – those kettlebells you think are heavy at the gym are probably more like 10kg.’

      Is Pilates good for weight loss?

      Can it help you lose weight? As always, the answer to this one is: it depends.

      Effective weight loss is multi-faceted, so it’s difficult to pinpoint one thing that specifically results in weight loss, says Hollie. ‘It’s affected by sleep quality, hormones, stress levels, diet and activity levels.’

      A lot to consider, then. However, a calorie deficit – burning more calories than you consume – can often help people reduce their weight. The calorie deficit largely depends on how much you eat, but any activity can certainly help raise the roof on your daily energy expenditure, or calorie burn.

      Cardio is often touted as the best way to up that daily burn – which, of course, Pilates is not. ‘Pilates is not aimed at cardiovascular strength, it is aimed at muscle strength,’ Hollie explains. ‘However, if you were doing zero exercise before and then started adding in Pilates to your weekly routine, in basic terms, yes, it could help you lose weight as you would inevitably be burning more calories moving than not doing Pilates.’

      Hollie is quick to add that hoping Pilates will be the magic bullet to weight loss is pretty self-defeating. ‘Putting Pilates and weight loss in the same sentence almost denigrates Pilates – Pilates is about so much more than weight loss and has the power to change people’s lives for the long term, something weight loss doesn’t necessarily deliver on.’

      Pilates vs. yoga

      Wondering what the difference is? Well, they’re both done on a yoga mat (for the most part) but there are some key differences between the exercise protocols.

      ‘One of the main differences between Yoga and Pilates is that Pilates focuses on relaxing tense muscles and strengthening others. Yoga tends to be used for improving the flexibility of the body,’ says Long.

      Is yoga or Pilates better for improving overall fitness?

      ‘Both disciplines have great benefits. Depending on your goals. If you’re looking to improve your core strength, Pilates is a great form of exercise. It will help improve deep core strength, muscle control & stability, posture and coordination while improving muscular endurance,’ says Long.

      ‘However, if you’re looking to predominantly improve flexibility and prefer to incorporate a spiritual element to your training, then yoga may be more appealing to you. That being said there’s no reason why you can’t incorporate both Yoga and Pilates into your training programme.’

      So, no need to double down on one discipline – there’s myriad styles of Pilates to try and, done regularly, you’ll notice big strength gains, particularly in your deep core. Mix in with your regular workout routine and you’ll be set for success. Go on then.

      Is Pilates enough on its own?

      As with every type of exercise, Pilates is best performed as part of a well-rounded routine. While it certainly has its pros, you should consider incorporating other forms of exercise that train your body in different ways. Here are a few different modalities to think about adding in and why:

      Cardio workouts – Pilates isn’t a cardiovascular exercise, so including a cardio workout in your routine (ideally once a week) will help keep your heart healthy, as several studies have proven.

      Weightlifting – Pilates does count as strength training, but research has shown that lifting heavier weights will help with increasing your bone density and muscle mass. Try one workout per week.

      Yoga – If flexibility is our goal, studies show that adding in one yoga session a week will help you get there. Pilates will help improve flexibility, but you’ll hold poses for longer during yoga, which is where you’ll make the biggest gains.

      All that said, remember that there’s no use in doing a workout you don’t enjoy. If you hate cardio, for example, don’t try and force yourself through a 5k run every week. Try tacking on a 10-minute speed walk to the end of your Pilates class. Likewise, if you hate weightlifting, try going a little heavier with any weight you use in your Pilates class, but don’t set out to do a whole hour of heavy lifting. Lastly, if the idea of enduring a full yoga class is enough to send you over the edge, aim for a 10-minute full-body stretch every week instead.

      34 Pilates exercises

      There are 34 original Pilates exercises, founded by Joseph Pilates and detailed in his book Return To Life. No matter which type of Pilates you do – reformer, mat, hot or otherwise – these Pilates exercises are the foundation of every class. Joseph would execute the exercises in the exact order listed below, as he believed this was key to reaping the rewards, but you’ll find that most current Pilates teachers will mix them up.

      The hundred

      The roll-up

      The roll-over with legs spread

      The single-leg circle

      Rolling like a ball

      Single leg stretch

      Double leg stretch

      Spine stretch

      Rocker with legs wide

      The corkscrew

      The saw

      The swan dive

      The single-leg kick

      The double-leg kick

      The neck pull

      The scissors

      The bicycle

      The shoulder bridge

      The spine twist

      The jackknife

      The side kick

      The teaser

      The hip twist

      Swimming

      The leg pull-front

      The leg pull-side

      The kneeling side kick

      The side bend

      The boomerang

      The seal

      The crab

      The rocking

      The control balance

      The push-up

      15 best online Pilates classes

      Ready for your fix of Pilates online? Course you are. Here are the 15 YouTube workouts worth your time and sweat. There’s Pilates for beginners options, as well as harder classes for those more familiar with the discipline. The best bit? They’re all options to do Pilates at home! You don’t need to leave your living room and they’re all entirely free – hurrah!

      Pilates classes under 10 minutes

      1. Blast your core in five minutes | Isa Welly

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      2. Challenge your core in ten minutes | BodyFit By Amy

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      3. Advanced Pilates in ten minutes | The Live Fit Girl

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      Pilates classes under 20 minutes

      4. 13-minute pregnancy glute workout | Pilates PT Hollie Grant

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      5. Feel-good Pilates in 15 minutes | Freshly Centered

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      6. Total-body Pilates flow in 18 minutes | Lottie Murphy

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      7. 20-Minute inner thigh isolate workout | Casey Ho

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      8. 20-minute full-body intermediate Pilates Class | Move with Nicole

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      Pilates classes under 30 minutes

      9. Beginners Pilates in 23 minutes | Isa Welly

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      10. Pilates for your bum in 25 minutes | BodyFit By Amy

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      11. Pilates for solid glutes in 25 minutes | Fiit

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      12. Cardio Pilates in 26 minutes | Jessica Smith

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      Pilates classes 30 minutes or longer

      13. Pilates PT Method™ 30-minute workout | Pilates PT Hollie Grant

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      14. 30-minute weighted Pilates total body workout | Isa Welly

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      15. Fat-burning Pilates in 60 minutes | Pilates With Hannah

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      5 tips for a successful Pilates workout

      1. Clear a space big enough

      We get it – your flat share may not even have a living room, but as long as you can stretch your arms out without touching the wall, you’re fine.

      2. Invest in the right equipment

      Before you slip into a ‘pelvic curl’, you’ll need to get your hands on a few pieces to make your session as comfy and safe as possible.

      First up, sort yourself out with an exercise or yoga mat. FYI, thicker styles support and cushion your spine better than their cheaper cousins, particularly on a hard floor rather than carpet. If you’re a beginner or prone to back pain, a cushion under your bottom or back can alleviate pressure and provide extra support.

      Some classes may require a resistance band, which come in different lengths, strengths and sizes. If your Pilates workout calls for one, they should guide you on which type. Watch the workout before to know exactly what you’ll need. A word to the wise: the thicker the resistance band (and the tighter you pull it), the harder your muscles work.

      Other Pilates workouts might ask you to use a small inflatable Pilates ball or a Pilates ring – both pieces of equipment that help with alignment and engaging the correct muscles. Again, see what’s asked of you before you dive into the workout and come up short.

      3. Breathe, rather than brace

      We all think we know how to do it, but breathing is one of the most common Pilates mistakes. Don’t hold your breath as you’ll end up bracing your core and working the wrong muscles.

      Instead, breathe deeply through the exercises and focus on scooping your belly button in and up.

      4. Put your phone on silent

      Pilates requires concentration, focus and precision, so the last thing you want is a bazillion Instagram notifications going off in the background. Put your phone on silent or leave it in the next room.

      5. Shut all pets out of the room

      There’s nothing worse than finally nailing an exercise only to be thrown off balance by a well-meaning furry friend. Try to keep your animal pals in another room during your workout.

      This article was first published in womenshealthmag.com. More

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      You Can Do This Arms & Abs Bodyweight Workout Anywhere

      by

      Whether you’re pressed for space or can’t find weights at the gym, this abs and arms bodyweight workout does the job and then some. Created by trainer and instructor Kirsten Johnson, these moves sculpt long, lean muscles. “This workout is designed as a compound bodyweight workout,” says Johnson. “Each move incorporates multiple muscle groups and therefore aims to create long, lean muscle throughout the body while targeting and firing up both arms and abs.”

      The Abs & Arms Bodyweight Workout

      To get started, set your timer for 30 seconds and work for that time, doing each circuit twice before moving on to the next circuit. Rest for 30 seconds between moves, then move on.

      Circuit One

      Pushup to high plank twist

      Start in a push-up position on your knees and lower down into a push-up. Now, raise yourself up into a high plank position and rotate one arm to stretch upwards. Bring it back down and rotate the other arm upward to twist. That’s one rep. Keep it going for 30 seconds, then move on to the next move.

      Tricep dip alternating march

      Get into a reverse bridge position, with your hands and feet on the floor. Dip your triceps down, then extend upwards. Gently lift one leg off the floor and perform a marching motion. Repeat with the other leg. That’s one rep; keep going for 30 seconds.

      Single leg jackknife

      Start lying down, with your left knee bent and the right straight down. Extend your left arm backwards, hands pointing behind you. Pike up and raise your right leg and left arm at the same time to touch. That’s one rep. Keep going for 30 seconds, then repeat on the other side.

      Double-pulse scissors, on your back

      Start lying down with both legs outstretched. Keep your core engaged and your arms at your sides for stability. Raise one leg up and the other only slightly off the floor. Pulse for two beats, then switch legs. Keep it going for 30 seconds.

      Circuit Two

      Small lateral circles

      Get onto your knees with your weight evenly distributed. Stretch out your arms on either side. Make small circles with your arms for 30 seconds. Fair warning: this one is going to burn.

      Scapula contraction

      Get on your knees with your weight evenly distributed. Stretch out your arms on either side. Now bend them into a 90º angle and contract your scapula, pretending there’s a bar between them that you’re trying to squeeze. Release back to outstretched arms. That’s one rep.

      Side plank hip dip – knee to elbow

      Start in a side plank position with your legs stacked on top of one another and weight distributed evenly throughout. Balance on your forearm. Now dip gently down and dip back up. Pick one leg up and contract your knee to touch your elbow. That’s one rep.

      Sprinter situps  – alternating

      Start lying on your back with your arms outstretched in front of you. Contract your abs and lift one knee toward you, lifting your torso as you do so. Repeat on the other side. That’s one rep.

      Circuit Three

      Double-leg jack knives on arms

      Start lying on your back, legs outstretched in front of you. Now, hoist yourself up with your arms until they’re perpendicular to the floor. Jack your legs into your chest, contracting your abdominals as you do. Relax and stretch your legs back out. That’s one rep.

      High plank – alternating knee to chest & shoulder

      Get into a high plank position, weight evenly distributed. Lift one leg to tap the inside of your elbow, then rotate your leg outwards to tap the outside of your shoulder. Return to start. That’s one rep. Alternate your legs as you go.

      Single-leg ab bikes

      Come into a lying down position, back on the floor. Keep your hands under your head to protect your neck and keep your knees bent at 90º. Now stretch out your right leg and bring it into your chest, twisting your left side to touch your knee. That’s one re. Repeat on the other side, alternating.

      Plank pike up – knee to chest – commando

      Start in a plank position with your weight balanced on your arms. Pike up your abs and bring one leg into a crunch. Return your leg to start and bring your alternating leg into crunch. Now lower one arm down onto your forearm, then the other. Raise both arms up so you’re back in high plank. That’s one rep; keep going for 30 seconds.

      Watch as Kirsten performs the moves below:

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

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      Amy Dixon, an exercise physiologist and group fitness manager, has created this workout that builds muscle, improves flexibility, and melts away stress. Big bonus: these core yoga poses will fire up your abs.

      These moves roll yoga and strength into one neat package. They’re so effective because each exercise calls on your entire core and requires balance (thanks to the yoga moves), so your whole body, not just the targeted muscle, works through its full range of motion. Tackle the moves two non-consecutive days a week and you’ll notice sleeker definition – and a calmer mindset – within four weeks.

      Lateral Bend And Reach

      This core yoga pose works the core, shoulders, hamstrings and inner thighs.

      Grab a pair of dumbbells and stand with your feet about 1.2 metres apart. Turn your left foot out 90 degrees. Raise your right arm straight up above your shoulder, palm facing in (A). Brace your abs and bend to the left, lowering the left dumbbell to your left ankle (B). Rise back up, keeping your right arm overhead. Do 12 to 15 reps, then repeat on the other side. Do three sets, resting for up to 30 seconds between sets.

      READ MORE: These Pilates-Fusion Moves Strengthen, Lengthen And Tone

      Dog Press

      This core yoga pose works the core, shoulders, pecs, lats, back and hamstrings.

      Stand a bit behind a Bosu. Bend into down­ward dog, placing your palms about 12 centimetres apart on the dome and lifting your hips towards the ceiling (A). Place your right hand a metre in front of the Bosu and place your right knee on it. Follow with your left hand and left knee (B). Do a push-up (C). Step back into downward dog. That’s one rep. Do two sets of 8 to 10, resting for 30 seconds between sets.

      Rock The Boat

      Works entire core.

      Draw your knees towards your chest, lift your head and grab your legs below the knees (A). Rock up and balance on your glutes (B). Keeping your back long and chest lifted, straighten your legs and extend your arms (C). Hold for three seconds, then tuck in and roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

      READ MORE: Feel Strong And Powerful With This Explosive 15-Minute Workout

      Dive & Roll

      Works back and glutes.

      Place a weighted bar half a metre in front of a Bosu. Lie face down with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible (A). Slowly roll the bar towards the Bosu as you lower your legs towards the floor (B). Roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

      Trainer TipKeep your neck in line with your spine throughout the move.

      Crescent Lunge and Row

      Works back, glutes, hamstrings and quads.

      Grab a three-to-five kilogram dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forwards with your left leg until your left knee is bent at 90 degrees. Lower your torso as close as possible to your left knee, as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell to hang naturally (A). Row the dumbbell straight up until your right elbow passes your torso (B). That’s one rep. Continue rowing, without standing up, for 12 to 15 reps. Return to start and repeat on the other side. That’s one set. Do three sets, resting for up to 30 seconds between sets.

      Trainer TipKeep your rowing arm close to your side.

      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan

      Tricep Warrior

      Works core, triceps, glutes, hamstrings and quads.

      Grab a pair of two-to-four kilogram dumbbells and stand with your feet together, arms at your sides. Rest your right toe on the floor about half a metre behind you (A). Bend forwards from the hips and raise your right leg until your body forms a T. Bend your elbows to bring the dumbbells directly under your shoulders, palms facing in (B). Keeping your upper arms still, extend the dumbbells straight back (C). Curl them back to your shoulders. That’s one rep. Do 15 to 20 without lowering your leg. Rest for 30 seconds, then repeat on the other side.

      Bicep Warrior

      Works shoulders, biceps, glutes, hamstrings, and inner and outer thighs.

      Grab a pair of two-to-four kilogram dumbbells and stand with your feet about a metre apart. Turn your left foot out 90 degrees and, hips and shoulders facing forward, bend your left knee at 90 degrees. Extend your arms to shoulder height (A). With your upper arms parallel to the floor, do a bicep curl, bringing the dumbbells to your shoulders (B). Slowly re-extend your arms. Do 15 to 20 reps; rest for 30 seconds and repeat on the other side. More

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      4 Postpartum Exercises That’ll Give You A Tighter Core

      by

      Hey mama! Congratulations on your new baby and we’re sure you can’t wait to get back into action to start working out. Don’t forget, we all heal at a different pace, but a good indication of how well you’re healing would be to get the ‘all clear’ from your doctor when you go for your six weeks check-up. Before then, walking and light exercise is great. Grab the stroller, the baba, and get some fresh air.
      Fitness instructor, mother of three, and former Women’s Health Next Fitness Star Finalist, Phia-Lee Rabie shares her top four core recovery exercises, that will tighten the corset and slim your waistline, after childbirth.
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      Postpartum Exercises
      1/ The Vacum
      Perform these postpartum exercises standing, sitting or lying down.

      Take a deep breath in and on the exhale, draw the belly button in and up towards your spine squeeze out all the air.
      Hold your breath forming a vacuum when you can’t hold your breath any more breath slowly keeping your belly button drawn.
      Perform this hold as long as you can or do a 30-second hold for 5 sets.

      READ MORE: How Yoga Helped This Woman Cope With Her Pregnancy
      2/ Vacuum Twist
      Perform these postpartum exercises while standing.

      Do the vacuum hold (drawn in holding your breath) and add an upper-body twist with hands behind your head.
      Keep the movement smooth with 10 reps and work up to 20 reps for 5 sets.

      3/ Heal Taps
      Performed lying down with knees bent.

      Place your hands under your bottom for extra support.
      Draw the belly button in and keep your upper body on the floor.
      Curl up the lower body knees towards your chest.
      Rollback down and tap the heels on the floor that’s one rep. Start with 30sec 4 to 5 sets.

      READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals
      4/Leg Slides
      Performed lying down, with knees bent and feet flat.

      Draw the belly button in and slowly slide the one leg down the floor to straighten it out, then slide it back.
      Take a deep breath, draw in the belly button, and repeat on the other side.
      Do 4 to 5 sets per side. Increase your reps as you get stronger.

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      Postpartum exercises: a word from the expert
      Gynaecologist and Laparoscopic Surgeon, Dr Natalia Novikova, says postpartum exercises are very important for maintaining general health and mental wellbeing. “There are different ways of getting back to exercise. It’s possible to return to physical exercise within a few weeks of giving birth if you had a vaginal birth and within four weeks after Caesarean section,” she says.
      Dr Novikova advises, if you suffer from medical illnesses or have had complications with your pregnancy,  it’s advisable to consult your treating doctor regarding the return to physical activity. “Listen to your body, don’t overstretch —  stop if you are sore. I suggest finding time every day for at least 30 minutes workout,” she says.
      Tiredness and lack of sleep make it very hard to get into any exercise routine, but once you start exercising your energy levels will improve and you will be happier so it’s certainly worth trying to fit it in. Any exercises will work well — lunges, squats, sit-ups, push-ups, yoga, core exercises, spinning, swimming. More