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

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

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

      3 Things To Look For When Buying A Hiking Backpack

      1. Comfort

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

      2. Size

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

      3. Padding

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

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

      Best Hiking Backpacks You Can Buy Right Now

      1. Thule AllTrail

      Best For: Day Hikes

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

      MRP 22 litre Hiking Backpack

      Best For: Budget Hikers

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

      Salomon Outlife 20 Unisex Backpack

      Best For: Versatile Hikers On The Go

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

      Thule Stir

      Best For: When you need something lightweight

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

      MRP 30-litre Hiking Backpack

      Best For: Budget Large Day-Pack

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

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

      Salomon Out Night 30+5 Unisex Backpack

      Best For: Overnight Hikes

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

      Thule Sapling

      Best For: Hiking with kids

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

      Hiking Essentials To Take With You

      1. Comfortable shoes and socks

      2. A hat & sunscreen

      3. Water & snacks or a light lunch

      4. Flint / matches and a warm jacket

      5. A hiking backpack and accessories

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

      Kelleigh Korevaar

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

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      These Are The Stretches You Should Be Doing Before Race Day 

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      For those with a race coming up, here is a quick routine of running stretches that you should do the day before to get your body prepped for the race!

      This is especially important if:

      You’ve flown to the event and have been sitting in a cramped aeroplane seat.

      You’ve been tapering and your body is feeling cranky.

      You’ve been sitting behind a computer a lot the week before the race.

      Your muscles are tight from all the training you’ve been doing in the build-up.

      Runners typically develop tight hamstrings, shorter muscles and tightness in the hips and groin area. This tightness could lead to injury and less than ideal performance on race day.

      Follow this routine for a good pre-race stretch (you can do it the day after race day too, to help with recovery).

      Remember, your body might be cold when you start moving, so make sure you move carefully and with intention, holding poses longer than you would initially (or in a vinyasa flow class).

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

      1/ Downward Dog

      Good for: Tight hamstrings and calves.

      Start with: Get into downward dog position with your body forming a triangle. Many runners won’t be able to get their feet flat on the ground – and this is fine. Spend about 2 minutes in this pose pedalling out your legs by lifting one heel and then the other and then teasing your heels closer towards the mat. It’s also good for your shoulders.

      2/ Low Lunge

      Good for: Hip flexors, hamstrings and quads

      Start with: From Downward Dog, raise your right leg into the sky behind you and then bring it forward beneath you, placing your foot between your hands. Drop your back knee onto the mat and raise your hands towards the sky. You should feel a nice, deep stretch in the groin area. Hold for 10 breaths and then repeat on the other side.

      3/ Runner’s Lunge

      Good for: Hip flexors, hamstrings and quads

      Start with: From Downward Dog, raise your right leg into the sky behind you and then bring it forward beneath you, placing your foot on the outside and in line with your right hand. This is an even deeper stretch, especially if you keep your back leg lifted. Hold this for 5 breaths and then drop your back knee. Place your right hand on the inside of your right leg and gently guide it, so that it opens up more to the side, opening your groin up more. Hold for 5 breaths. Let go of your knee and see if you can plant both forearms beneath your shoulders, down on the mat, on the inside of your right foot. Try and keep both elbows on the mat. Hold for 10 breaths This will deepen the stretch even more. repeat on the other side.

      READ MORE: Have You Tried The Explosive Cardio Hopscotch Workout?

      4/ Toes Pose

      Good for: Preventing plantar fasciitis

      Start with: Kneel on the mat and curl your toes under then sit your back on your heels. Hold for 10 breaths. You should feel a great stretch on the underneath side of your feet. Then flatten your feet while pointing your toes behind you. Actively lift your knees into the air to feel a great stretch on the top of your feet. This is great for your shins and arches.

      5/ Butterfly Pose

      Good for: Strengthens and opens hips and groin

      Start with: In a seated position, back straight, legs out in front of you, bend your knees and bring the soles of your feet together. Bring your heels as close to your pelvis as they can go, without pain. Wrap your hands around your toes and consciously work your knees towards the floor for 10 breaths. You can also use your hands to peel the top part of your feet open, elbows pressed into your knees so that the soles are facing towards the sky. Hold for another 10 breaths. For an additional variation, lie down on your back and keep your legs in the soles-touching-knees-out position. Stretch out your arms reaching for the wall behind you. Hold for 10 breaths.

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

      6/ Seated spinal twist

      Good for: Loosening stiff spine, neck and shoulders

      Start with: Sit with your legs out in front of you. Cross your right leg over the left, knee pointed towards the sky and the sole of your foot on the ground. Place your left palm on the floor at the base of your spine. Reach your right arm across your body and push it against the outside of your right thigh, near your knee, to deepen the twist. Hold for 10 breaths. Repeat on the other side.

      7/ Cow Face Pose

      Good for: hips

      Start with: From all fours, cross your right knee over the left, stacking one on top of the other. Sit down between your legs rooting both sit bones on the mat. If one sit bone is higher than the other, rest on a block or blanket. This is a very tricky position for runners as hips are usually so tight. If you experience any pain or feel that this position is too hard on your body, try the reclined version, by starting with lying down on your back. Cross your knees and send your feet out to the sides. Hold on to your right foot with your left hand and your left foot with your right hand. Or if it’s more comfortable, hold your shins. Pull your heels in towards your body, then out to the sides and slightly up. Hold for 10 breaths, then reverse leg position and repeat.

      8/ Reclining Pigeon

      Good for: Releases tension and tightness in the hips

      Start with: Lie on your back with your knees bent, and your thighs parallel and hip-distance apart. Cross your left ankle over your right thigh. Reach your left arm through the space between your thighs and reach your right arm around the outside of your right thigh. Clasp your hands below your right knee and flex your left foot. If your head comes off your mat, place a pillow or block behind your head. Hold for 10 breaths and repeat on the other side.

      9/ Bridge

      Good for: shoulders, core

      Start with: Lie down on your back. Bend your knees and place the soles of your flat on the ground in front of your bum, toes facing forwards. With your arms placed alongside your torso, you should be able to touch your ankles with your fingertips. Now slowly, hold your core strong and lift first your lower back, then middle back, then upper back off the ground. Hold your hips up as high as you can for 10 breaths. Then release slowly back down. Do this a second time except with the second bridge, clasp your hands underneath you, opening up your shoulders more by rolling your shoulder blades towards each other and creating more lift. This is a great counterpose to running because we’re often hunched forwards.

      10/ Legs up against the wall

      Good for: Relieves tension in legs and feet and stretches hamstring and glutes.

      Start with: Sidle up beside an open wall space, with your hips as close to the base of the wall as is comfortable. Swing your legs up the wall and lie back. Rest here anywhere from 10 breaths to 10 minutes. This can replace a standard savasana. More

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

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      There’s running, there’s long-distance running and then there’s long-distance trail running. And if hitting the tar or trails for a cheeky 5km wasn’t tasking enough, then tackling this terrain is exactly the kind of torture you will enjoy. But before you head off into the great outdoors, here are some practical tips to bear in mind.

      1. Your Training Should Be A Priority

      Modern trail runners are spoiled for choice when it comes to cutting-edge nutritional supplements, exercise regimes and gear, but speak to any trail runner after a major event, however, and you’ll hear the same tales of runners failing to finish due to altitude sickness, ripped up feet from ill-fitting shoes, or upset stomachs from eating too much of the wrong items at the wrong times.

      “A good mix of running and hiking, and knowing when to switch between the two will make it more enjoyable”

      To ensure your safety and enjoyment, the very first lesson for new runners is that your race journey doesn’t start when the race starts, but in the years and months leading up to that moment.

      READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

      2. Don’t Push Yourself Too Early

      According to Coach Rebecca Johansson who has a PhD in Exercise Science from the University of Cape Town, new runners should be patient and enjoy the journey. “A good mix of running and hiking, and knowing when to switch between the two will make it more enjoyable and will help keep your breathing and effort sustainable,” she recommends. “As you gain fitness, strength and experience you will feel more confident and comfortable running longer distances.”

      Getty Images

      3. Don’t Try To Do It All Alone

      This applies as much to your preparation for any run – where it will initially be critical for your safety that you follow a more knowledgeable runner who can offer you guidance on-the-fly – as it does to during the race event itself.

      “Having a pacer or supporter can be very helpful in order to make observations on whether you are disorientated or hallucinating, and can help decide if you need to rest, need certain nutrients etc,” explains Coach Rebecca. “For a 160km race, with nine checkpoints along the way, it’s possible to do the race without a pacer. You will need to ensure to restock your nutrients at each checkpoint to have enough until the next point.”

      4. Sign Up For An Exciting Race

      One of the most challenging trail running events is the annual Ultra-Trail® Drakensberg (UTD), in April, with races ranging from 21km to 160km. What it’s really known for, however, is its unparalleled vistas as runners cross the border between South Africa and Lesotho, with the trail incorporating and skirting some of the legendary features of the Drakensberg, including Sani Pass and the Twelve Apostles.

      “Most people run too fast early on in the race, not taking into account that they’re literally going to be running the entire day”

      READ MORE: How Triathlete Vicky van der Merwe Balances Training With Motherhood

      5. Make Sure You Keep A Steady Pace

      Pieter ‘Everyone calls me Pete’ Calitz finished sixth overall in last year’s UTD 100km race. A professional tennis coach, Pete got into trail running seven years ago and participated in several races in his home city of Cape Town and surrounds before he tackled the UTD for a new challenge.

      According to him, the most common mistake he sees on runs is incorrect pacing: “Most people run too fast early on in the race, not taking into account that they’re literally going to be running the entire day. If you can run in the last 20 or 30 kilometres, it’s going to be much better for you than having run fast in the first 30 or 40 kilometres and then literally walking or death-marching towards the end.”

      6. Get Good Miles On Your Legs

      Jo Keppler also ran the UTD in 2022, making the trip from her home on a farm outside Pietermaritzburg with the aim of improving her time in the UTD 160km. Avoiding 2021’s ankle injury, in 2022 she accomplished her goal of a sub-28 hour time, shaving more than two hours off her 9th place finish in 2021, to finish fourth overall this year.

      Your preparation for a new event should preferably take into account both the local terrain and a distance which is related to whatever you’ll be running on race day. Jo left nothing to chance: she and a friend ran 226km along the Drakensberg Grand Traverse over 89 hours without any support a month before the race. “We were up in altitude most of the time, it was very wet on the escarpment and conditions were really difficult. So I think that really toughened me up,” she says.

      “Always have back up plans. If you are not acclimated to the area, the sympathetic nervous system is in overdrive”

      According to Pete, variety is key: “To run 100km you have to mix up long runs with a lot of climbing and you have to do some speed, so I just do a mix of some track work once a week and do lots of climbing up the mountain – even if it’s just for beers or coffees – and then every couple of weeks I do some long runs. I did a road marathon before the UTD race which was a way to run 42km.”

      READ MORE: This Cardio Abs Workout Takes Only 20 Minutes But Works All Your Major Muscles

      7. Prepare For High Altitude So You Have Low Stress

      Preparing yourself for the possibility of altitude sickness is also important in the Drakensberg. “Always have backup plans. If you are not acclimated to the area, the sympathetic nervous system is in overdrive which could make you more susceptible to GI distress,” explains Coach Rebecca. “If this happens, you need ‘back up’ food and drinks you can try. Some athletes will rely more on liquid nutrition as a backup, or slow down to get food down.”

      Jo agrees: “A lot of people get quite nauseous. From my experiences you really need to slow it down and drop your heart rate and keep eating, because then people stop eating and drinking and that makes it ten times worse. So I try to eat something every hour on the hour, even if I don’t feel like it.”

      Getty Images

      8. Make Sure You Fuel Yourself Correctly

      Marthinus Stander, the General Manager for the Premier Resort Sani Pass Hotel (a favourite venue for runners tackling the various Drakensberg races due to the location and runner camaraderie there), started road running eight years ago before getting hooked on trail running after moving from Durban to Sani.

      He explains that running in extremely cold and rainy conditions can suppress a runner’s appetite. “You’re so cold that all the blood has flowed to your skin to try to keep you warm in that environment. There’s no blood going to your stomach to process the food that you’re putting into it,” Marthinus says. “So the liquid diet that you’re on for that period works. There’s a bit of comfort in eating a handful of nuts or chewy sweets or a little race bar, but to actually have a sandwich is going to be  hard to get down.”

      According to Jo, nutrition has been a case of trial and error for her, but she feels she’s finding a good balance now. “I use Hammer gels and Hammer bars, which are all-natural. And then I use Maurten drink mix and Tailwind, so that’s like specialised nutrition which you don’t get at the refreshment tables,” she says. “So I’ll carry those and my cashews and dates, and at the tables, I’ll have some fruits, bananas and potatoes.”

      “A month before the time, I did the whole UTD route, broken up into 15km pieces. I think that played a massive role”

      9. Get To Know The Area

      Although trail runners can rarely spend months at their race’s venue beforehand, a site recce to familiarise yourself with the environment and soaking up local knowledge is a good idea.

      Marthinus recommends that runners prepare for new races by studying the actual routes they’ll be running while under less challenging conditions: “A month before the time, I did the whole UTD route, broken up into 15km pieces. I think that played a massive role, especially the pieces I was going to do at night.”

      “A lot of people will come back to do a recce for the UTD next year, and they’ll sit with me and say, ‘Right, how do we get from here to there? How tough is this?” he shares. “I have the knowledge to give to these people and say ‘This is how it works. Let me run with you for 10km or put you in touch with a farmer in that part of town who will allow you to run through his farm to a checkpoint.”

      Getty Images

      READ MORE: Meet Blue Health Travel, The New Water-Focused Jet-setting Trend

      10. Take The Leap

      When it comes to destination trail runs – aimed at all skill levels – it’s easy to see why the Drakensberg region attracts runners from across SA and the world. Whether your breath is taken away by the majestic mountain ranges, the biting cold, the high altitudes or your over-optimistic pace, there is something about the great outdoors.

      Apart from the UTD, two other trail runs in the Drakensberg which are worth investigating are The Giant’s Cup in May and the Sani Stagger in November.

      If all you want to do is just hike these routes and appreciate the beauty at your own pace, that’s also an option with The Giant’s Cup’s ‘Hiking Giants’ event. More

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      How To ‘Spring Clean’ Your Fitness Gear For Better Workouts

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      By Gina Beretta
      Ahh, the circle of life (for your fitness gear). Like the milk in your fridge, even your favourite sports bra has an expiry date.
      Serious question… when was the last time you cleaned out your fitness gear? You really do put your workout wear through it’s paces. All that sweating, washing and vigorous wearing will ultimately compromise your comfort and performance. So, here we’re giving you the tools you need so that you’ll know when it’s time to ‘throw in the towel’ — or, rather, your bra, tops and socks.
      READ MORE: 11 Best Workout Tights To Give You All The Gym Inspo
      Compression Garments
      Life span: Six months to one year
      Designed to help increase circulation, compression tights, socks and sleeves may help speed post-workout recovery too, research suggests. Inevitably, though, they stretch over time and lose efficacy.
      Time to tossCompression clothes should have a super-snug, almost uncomfortable fit. If it’s getting easier and easier to slide them on or if fibres are coming out of the fabric, you’re probably not getting the full benefits.
      Make ’em lastWash after every (yes, every) wear, since body oils and dirt can compromise their compression. Don’t machine-dry and avoid wringing and twisting.
      READ MORE: Your Best Guess – Three Easy Ways To Wear Jewellery
      Sports Bras
      Life span: One year (or less, if you’re doing high-impact workouts)
      Supporting the girls is no easy task: the physical stress of stopping boob bounce degrades a bra’s elasticity.
      Time to tossYou’re starting to chafe, the bra rides up when you raise your arms or your boobs move more during workouts.
      Make ’em lastCleaning by hand is ideal, but if you do use the machine, fasten hooks first, put the bra in a mesh washing bag, then drip-dry to avoid warping.
      Swimming Costumes
      Life span: Six months to two years
      Pool chemicals break down the fibres, making your cozzie lose shape; this creates drag, which can slow you down.
      Time to tossBaggy crotch, faded spots or tiny white fibres popping out.
      Make ’em lastRinse with tap water post-swim. Squeeze out excess water and lay flat to dry.
      READ MORE: The 18 Best Swimwear Pieces That’ll Flatter Every Figure
      Socks
      Life span: One to three years
      That thin fabric can hold up to your stepping and sliding only so long, leaving you prone to painful friction and blisters when it gives out.
      Time to tossThey’re stretched out, you see holes in the heel or around the ball of your foot, or you get more blisters than usual.
      Make ’em lastWear them only during your workout. Dry on low heat to prevent shrinkage.
      READ MORE: 6 Ways To Melt-Proof Your Make-Up This Summer
      Moisture-Wicking Tops
      Life span: Six months to five years plus
      These shirts draw sweat away from your skin to help regulate body temp. Most synthetics are chemically treated or have technology woven in that lasts 25 to 50 washes.
      Time to tossIt can be hard to tell, but gradually they’ll become less effective at keeping you dry.
      Make ’em lastFollow washing directions religiously to prevent wicking power from fading prematurely.
      Waterproof Jackets
      Life span: Five years plus
      A good topper can protect you in two ways: the layers block moisture so it can’t penetrate and they also prevent sweat from getting trapped. The result is breathability and dryness.
      Time to tossYou’re sweating up a storm (because the coat is trapping moisture and heat), water seems to seep into the fabric, or the jacket is starting to smell (even when clean).
      Make ’em lastIdeally, wash no more than twice a year to keep the chemical finish intact (but if the coat is visibly dirty, more cleaning is okay). Tumble dry in heat, which reactivates the surface repellent. More

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      Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

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      These moves, forming part of a killer leg workout, works *hard* to build lean muscle and firm those legs fast.
      The explosive moves (plyometrics) in this leg workout increase strength and help your body absorb impact to prevent injuries, says Juan Carlos Santana, director of the Institute of Human Performance in Florida.
      Warm up for 10 minutes and do two sets of eight reps twice a week. Or, slot them into your regular workout and witness the burn in your glutes, core and quads.
      Vertical Jumps
      Level: ModerateStand with your legs shoulder-width apart and your arms slightly in front of you. Squat down about 45 degrees and jump up as high as you can. Land on the balls of your feet, but make sure your whole foot touches the ground before repeating immediately.
      READ MORE: 4 Postpartum Exercises That’ll Give You A Tighter Core
      Long Jumps
      Level: AdvancedStand with your legs shoulder-width apart. Get into a quarter squat and immediately jump forward as far and as high as you can. Bring your arms in front for balance as you jump. For a more challenging move, jump forward over obstacles like cones or sticks.
      READ MORE: 6 Dance Fitness Lessons From The Fitness Marshall
      Lateral Obstacle Jumps
      Level: OlympianStand next to a step or cone with your feet shoulder-width apart and your hands in front of you for balance. Get into a quarter squat and jump as high as you can laterally over the obstacle, landing on both feet. As soon as you touch the floor, jump back the other way.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan More

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      6 Dance Fitness Lessons From The Fitness Marshall

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      So you thought exercise was boring? Nuh-uh! Use these lessons from the Fitness Marshall to turn your workout into a fierce dance-fitness sweat sesh.
      At the end of May we teamed up with Cotton On BODY for their tenth birthday celebration — an early-morning dance party in Nelson Mandela Square with the Fitness Marshall himself, Caleb Marshall. Let’s be honest, it didn’t take much convincing to get us there — we were already huge fans of the Fitness Marshall YouTube videos.
      But while we expected a rocking good time, we weren’t totally convinced that the Fitness Marshall brand of cardio dance fitness counted as a legit workout. Until we tried it. And discovered that breaking it down to catchy pop tunes gets your heart rate up enough to ditch your jersey on an icy Jozi winter’s morning. Plus, it’s also surprisingly taxing on your muscles. So if your idea of working out is suffering through endless sets of mindless repetitions, use these lessons from the Fitness Marshall to turn your lounge dance-offs (we know you do them!) into bonafide exercise.
      1. Up The Energy
      To reap the heart-healthy, fat-burning benefits of cardio, you need to get that heart rate up. Incorporating jumps into your workout (even little ones) makes it more explosive, which ups your heart rate and the burn. Bonus: It’ll sculpt your calves, too.

      READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over
      2. Get Low
      Nobody enjoys squats. But they’re brilliant for toning your legs and perking up your butt. Take the pain out of repetitive squats by getting low on the dance floor. And holding it there. Same muscle activation, way more fun.

      3. Get Flexi
      Flexibility is one of the markers for overall fitness because the more flexible you are, the better you move and the lower your risk for injury. If you sit at a desk all day or do sports that involve repetitive movements (hey there, runners and cyclists!) you’re already at a disadvantage. Sorry. Add a yoga class or two to your workout schedule or take time for dynamic stretching.

      READ MORE: “Here’s How I Got My Fitness Back After The Pandemic”
      4. Move In Different Directions
      There’s a reason athletes do agility drills. They create new pathways in your brain that help you respond quicker (say, dodging out the way when someone’s about to bump you on the street) and improve your balance and spatial awareness. Practise moving backwards, sideways and changing direction quickly.

      5. Work That Core
      Having a strong core is going to help you in everything you do. These are the muscles that support your spine and they’re connected to all the other major muscle groups in your body. Strengthening them also lengthens your body and keeps you upright, making you look slimmer. Score!

      READ MORE: Pro-Fighter Jess Mouneimne Shows Why You Should Take Up MMA
      6. Use Your Whole Body
      There are certainly times for working muscles in isolation (say, if you’re a bodybuilder or doing rehab) but for overall functional fitness and strength, train your body the way it moves in life — as a unit.

       Need more inspiration? Check out what went down in Nelson Mandela Square…
      [embedded content]
      Looking for more dance-inspired workouts? Put the fun back into ‘leg day’ with these four POUND moves. More

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

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      Bored of bodyweight movements? We get it – you probably feel like you did enough of them to last a lifetime in 2020 alone. But before you toss them aside, hear us out: Even though it’s easier to come by equipment these days, bodyweight exercises still play an important role in fitness. And this bodyweight challenge will show you just that.

      “Bodyweight movements are the foundation to being able to load heavier,” says Certified Personal Trainer Lauren Kanski. “Everyone wants to lift the heavy weights, but very few people move well without weight. Balance and stability with proper form is more important than how heavy our equipment is.”

      READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over

      And in case you’re doubting the effectiveness of bodyweight exercise, don’t worry: You can still make strides, according to Kanski, as long as you stay consistent and follow a progressive programme.

      Enter this four-week bodyweight challenge, in which you’ll progress in skill rather than simply adding more sets and reps. (Because who wants to do 37 glute bridges anyway?)

      You’re guaranteed to feel like even more of a badass (it’s possible, trust) when you can do perfect burpees and supermans in week four, but that’s not all. “There’s a huge mental component to movement,” says Kanski, who created this exclusive plan for WH. “You can have the strongest muscles in the world, but they cannot function without sensory input from the brain.” That’s why establishing a rock-solid mind-body connection pays off in the long run. “And when we focus on components of the skill itself, the brain has to adapt in a good way,” Kanski says.

      READ MORE: Sculpt Your Body With This 15-Minute HIIT Workout

      What’s more, the stability and explosive elements (like the single-side exercises and jumps) are designed to get your entire system operating better as a team – crucial to becoming fitter and preventing injury.

      Think of this sweat test as a total-body training programme in disguise. “It hits almost all of our biggest movement patterns and incorporates balance, strength, and power,” says Kanski. Nothing gets left out!

      A few things to keep in mind for this challenge: First of all, Kanski recommends inviting some friends or family members to join in, too. “Community makes it easier to stick to it,” she says. And don’t forget to take note of the steps you take toward your goals.

      “Most people can set goals and have a vision, but they don’t track their progress closely enough,” Kanski explains. “So it becomes impossible to know what to change or reevaluate in order to stay on track.” In other words, she says, what gets measured gets managed.

      Your New Year Bodyweight Challenge

      Time: 15 to 20 minutes each

      Equipment: none

      Good for: total body

      Instructions: Do each week’s workout three times, ideally on nonconsecutive days. Perform three sets of each exercise (either the prescribed number of reps or for time), with 30 seconds of rest between moves. Then continue on to the next.

      Pro tip: Also aim to add three or four days a week of low- or moderate-intensity, low-impact cardio, like walking at an incline, spinning, or rowing, to let your joints and muscles recover while improving cardiovascular health.

      READ MORE: Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!

      Week 1

      High Plank

      How to: Start at the top of a pushup with wrists under shoulders and feet together – you can separate them to make the move easier. Keep core engaged and tailbone tucked under. Hold for 30 seconds. That’s 1 set.

      Superman With Legs Down

      How to: Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs, and forehead on floor. That’s your start position. Contract core and lift head, chest, and arms a few centimetres off floor. Keep neck neutral by gazing just past nose, and extend arms straight forward. Reverse motion to return to start. That’s 1 rep. Do 10 to 12.

      Bilateral Glute Bridge

      How to: Lie faceup with legs bent, feet hip-width apart and flat on floor about a ruler’s length from butt, ankles under knees. Contract core and lift hips. Pause, then lower back down. That’s 1 rep. Do 10 to 12.

      Frog Hop

      How to: Start in a high plank with hands directly under shoulders and body forming a straight line from head to heels. Jump feet forward to just outside hands, coming into a low squat position. Jump back to start. That’s 1 rep. Do 10 to 12.

      Split Squat

      How to: Stand with legs staggered, right leg forward and left back, left heel high. Bring hands together in front of chest and lower body until both knees are bent 90 degrees, then return to start. That’s 1 rep. Do 10 to 12, then repeat on opposite side.

      READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

      Week 2

      Incline Pushup

      How to: Start in a plank with hands elevated on a chair, bench, or step. Bend arms to lower chest toward chair, elbows pointing 45 degrees away from sides, body in a straight line. Press back up to return to start. That’s 1 rep. Do 10 to 12.

      Superman With Legs Up

      How to: Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs and forehead on floor. Contract core and squeeze glutes to lift head, chest, arms, and legs a few centimetres off floor. Gaze just past nose and straighten arms. Reverse motion to return to start. That’s 1 rep. Do 10 to 12.

      Glute Bridge Holds

      How to: Lie faceup with legs bent, feet flat on floor hip-distance apart, ankles under knees, and arms on floor at 45-degree angles away from body. Contract core and lift hips up. Hold for 30 seconds. That’s 1 set.

      Squat Thrust

      How to: Start in a high plank, then quickly jump feet forward into a low squat, lifting hands and torso up into the air at the top. Reverse movement to return to start. That’s 1 rep. Do 10 to 12.

      Forward Lunge

      How to: Start standing with feet shoulder-width apart. Then, take a big step forward with right foot and lower down into a lunge, stopping when both legs form 90-degree angles. Press through right foot to return to start. That’s 1 rep. Do 10 to 12 per side.

      READ MORE: The Right Way To Do Reverse Lunges

      Week 3

      Pushup

      How to: From a high plank, engage core and bend elbows at 45-degree angles from sides to lower body, keeping a straight line from head to heels. Pause at lowest point, then press back up to start. That’s 1 rep. Do 10 to 12 . (Full pushups too hard? No prob – perform with knees on floor.)

      Superman Hold

      How to: Lie facedown with arms bent at 90 degrees and elbows in line with shoulders, all four limbs and forehead on floor. Contract core, squeeze glutes, and lift head, chest, arms, and legs a few centimetres off floor. Gaze just past nose to keep neck neutral, then extend arms straight forward. Hold for 30 seconds. That’s 1 set.

      Marching Glute Bridge

      How to: Lie faceup with legs bent, feet flat on floor hip-distance apart, ankles under knees, and arms on floor by sides. Lift hips toward ceiling, keeping core engaged and pressing arms into floor for more stability. Raise left knee up over hip. Lower it back down, then repeat on opposite side. That’s 1 rep. Do 10 to 12.

      Squat Jump

      How to: Stand with feet shoulder-width apart, then lower into a squat, and jump up into air. Land gently back in squat. That’s 1 rep. Do 10 to 12.

      Step-Up

      How to: Begin standing in front of a stair or box with hands on hips. Put right foot flat on top of elevated surface, then transfer weight into it in order to bring left foot up and rest it next to right. Reverse movement to return to start. That’s 1 rep. Do 10 to 12 per side.

      READ MORE: This 13-Move Upper Abs Workout Will Help You Sculpt Those Six-Pack Muscles

      Week 4

      Pushup Isometric Hold

      How to: Start in a high plank, then bend elbows to lower down as far as possible while keeping body in a straight line from head to heels. Hold for three counts, then press back up to return to start. That’s 1 rep. Do 5 or 6.

      Superman Hold

      How to: Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs and forehead on floor. Engage abs and squeeze glutes to lift head, chest, arms, and legs a few centimetres off floor. Gaze just in front of nose to keep neck neutral, and extend arms straight forward. Hold for 45 seconds. That’s 1 set.

      Broad Jump

      How to: Stand with feet under shoulders, knees bent, hips pushed back, and arms extended behind body. Use momentum to jump as far forward as possible, bringing hands to clasp in front of chest. Land gently in a shallow squat. That’s 1 rep. Do 10 to 12.

      Burpee

      How to: Stand, then swing arms overhead and jump a few inches into the air. Land softly, then immediately fold forward to place palms on floor and hop feet back into a high plank. Reverse movement to return to start. That’s 1 rep. Do 10 to 12.

      Single-Leg Deadlift

      How to: Stand with weight on left leg and arms by sides. Hinge forward at hips to simultaneously lower upper body toward floor while lifting right leg into the air until both are parallel to ceiling and body forms a T shape; extend arms straight down in line with shoulders for extra balance and stability. Slowly return to start. That’s 1 rep. Do 10 to 12 per side.*This article was originally published on Women’s Health US More

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      These Are The Fitness Trends Set To Dominate 2023, According to Google

      by

      New Year who dis? A seismic shift hit 2022 (to say the least) and reverberated through all of us. It threw our priorities and goals and day-to-day habits into a high-speed blender. The topsy-turvy time also offered up an opportunity to reset, embrace the unexpected, and figure out how to keep going. Would 2021 you recognise the 2022 version? 

      Maybe not, but it’s okay. Out went packed race corrals and after-work happy hours. In came pure joy, sweating in unfamiliar ways, and treating your mental health with real TLC. Resettling into the new world was a bit scary at first, but now: The silver linings are everywhere. 

      And now, with 2023 only a day away, we’re already looking to the fitness trends set to dominate over the next 12 months.

      According to new Google trend data, the 12-3-30 workout will come out on top next year (with a massive 308% increase in interest after finding fame on TikTok), followed by a resurgence in Crossfit as well as big spikes in interest for twerking classes. As for home workouts? Those are a thing of the past.

      The new research analysed worldwide Google search data for over 120 different trends to calculate the increase (or decrease) in interest in them between now, and the same period last year. Check it out below:

      The Top 10 Fitness Trends for 2023

      RankTrend% Increase (Jul-Sept 2021 vs. Jul-Sept 2022)112-3-30 workouts+308.78%2Crossfit+173.21%3Twerking class+125%475 soft+124.24%5Hyrox+123.75%6Jazzercise+122.22%7Stroller fitness+88.23%8Pilates+83.60%9Incline walk+83.33%10Everesting+83.33%11Floating yoga+60%12Indoor surfing+50%13Hiking+50%14Yoga+49.72%15Rock climbing+49.63%16Calisthenics+49.63%17F45+49.59%18Zuu+49.58%19Breathwork+49.44%20Outdoor fitness+49.38%

      Much the same as PureGym’s findings last year, the popularity of glute workouts is going nowhere fast, with interest growing year on year (+22%). This crowns glutes as the body part global fitness fans are most interested in building, followed by shoulders and calves. On the other end of the scale, having sculpted abs looks to be less of a focus in 2023, with an 18% drop in interest over the last year.

      For every new trend that comes in, an old trend must go. The world of virtual fitness continues to lose mainstream interest as we move further away from the pandemic, with virtual fitness challenges (-45.76%), outdoor personal trainers (-45.45%), and virtual fitness classes (-45.45%) all seeing the biggest falls in interest.

      The 10 Fitness Trends On Their Way Out For 2023

      RankTrend% Decrease (Jul-Sept 2021 vs. Jul-Sept 2022)1Virtual fitness challenges-45.76%2Outdoor personal trainers-45.45%3Skipping workouts-45.45%4Virtual fitness classes-45.45%5Free weight training-45%6100-rep challenge-34.61%7Active video games-33.33%8Online fitness programmes-33.33%9Virtual training-33.33%10Workout challenges-33.33%

      *This article was originally published on Women’s Health AU by Nikolina Ilic

      Nikolina Ilic

      Nikolina is the web-obsessed Digital Editor at Men’s and Women’s Health, where she covers news, fitness, health, style, travel and pretty-much everything else. A lover of boxing, she was previously a Digital Editor at GQ and Vogue magazine and has contributed to Vogue Living and The Australian. She specialises in digital marketing, social media and branded and editorial content creation. More