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      5 Ways To Actually Make Your New Year’s Resolutions Stick

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      If packed gyms on January 1 are any indication, everyone starts off the new year with the best of intentions – from upping your organisation skills to getting fit after a hectic holiday season. However, statistics have found that only a fraction of people actually stick with their resolutions. Here are some simple ways to see a happy and healthy New Year all the way through.Start off slowlyIt might have been the champagne talking when you decided you were going to run a marathon – even though you don’t own running shoes. Rather than setting unrealistic goals, start with ones you can achieve, like starting off with a beginner’s running plan and then moving onto training for a 5K or a 10km race if you’re new to running and build from there.READ MORE: Step Into Your Best Shape With The WH Walking ChallengeWork with your personality – not totally against itDon’t set yourself up for failure. If you’ve never been a morning person for example, don’t decide to start working out every day at 6 am. Instead, pick a time when you’ll actually enjoy going to the gym and you’ll be much more likely to keep that motivation and feel positive about the changes.Monitor your successApps and fitness trackers are great tools for helping you along the way. You can use various apps to track your weight, measure body fat and water levels and obtain bone mass info.READ MORE: 20 Fitness Apps To Kickstart Your Wellness JourneyFind support in numbersIt’s easy to join a gym and just not show up, but signing up for a class or a running group means you’ll have a built-in network to help you see it through. Even pairing up with a friend means you’re not just letting yourself down, and accountability is a powerful motivator.Check In with YourselfAdd a reminder to your calendar at three months, six months, and nine months to see how well you’ve stayed the course. It’s never too late for a resolutions re-boot and following up with yourself down the line will either make you feel proud or motivate you to get back on track. More

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      7 Easy Ways To Stay In Shape If You Genuinely Suck At Working Out In The Heat

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      “Just landed in paradise… Can’t wait to hit the hotel gym!” tweeted no one, ever.Working out on holiday (and in the heat) can be… a challenge. Maximise your leisure time by sneaking fitness into your itinerary. Here are 7 super-easy ways to stay in shape on holiday this time round…Aside from saving on car rental and bus fare, you’re burning around 21kJ for every minute you spend hoofing it around town. Plus, walking strengthens your abs not to mention the heart and lungs and if you do it on different terrain, such as sand or pebbles, you’ll get your muscles working. To make your strides the fat-melting kind, think up and stay in shape. You’ll get a 60 percent boost in kilojoule burn from walking uphill or climbing a flight of stairs.2. Carry A LoadStudies show that toting extra weight can help you torch more kilojoules — up to 12 percent more while walking! In the gym, you’d use a weighted vest; on the street, stuff a backpack with a load that’s three to five percent of your own bodyweight. Choose a bag with a hip strap to distribute the weight and minimise injury.READ MORE: The Ultimate No-Gym Required Workout3. Burn 400kJWhile waiting in an airport security line for 15 minutes, walk through the metal detectors once, lift and lower a 20kg suitcase twice, then run for three minutes to catch your flight (stupid lines!).4. Dance Your Butt Off And Stay In Shape!So there was no room in your suitcase for running shoes. Don’t stress. Research suggests that busting moves on the dance floor can raise your heart rate as much as an interval session and torch mega kilojoules.READ MORE: A Beginner’s Guide To Hiking5. Broaden Your (Muscle) HorizonsGet out of your workout rut and try exciting new challenges to recruit muscles you forgot you had to stay in shape.UPPER BODYTone your arms, shoulders and back with these activities…Canoeing/kayaking

      Stand-up paddleboarding

      Zip-liningLOWER BODYSculpt a gorgeous butt, legs and thighs in no time by trying…Cycling

      Hiking

      RollerbladingFULL BODYGet a total-body turn-around with these summertime pursuits…Rock climbing

      Beach volleyball

      Waterskiing6. Gain The Outside EdgeNot keen to break your routine? You can still reap the benefits of a change of scenery by simply taking it outdoors. An Italian study showed that after two 20-minute workouts — one on a treadmill, one on an outdoor track — participants kept a steadier speed and reported a more pleasant experience when outside. Scenery might lead people to perceive exercise as less strenuous, says study author Dr Carlo Baldari.7. Strike A BalanceBalance training can help you build muscle faster, according to a study in the International Journal of Sports Medicine. “Balance training may precondition muscles for strength training by improving coordination and motor control,” explains lead study author Dr Albert Golhofer.Try this: stand on one leg on a rolled-up towel while you brush your teeth in the morning, then switch to the other leg when you brush at night. More

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      Get Fit Anywhere With This Resistance Band Workout

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      You know you’re winning when working out feels less like a task and more like just another part of your day – like grabbing a coffee or taking a shower. That kind of consistency doesn’t just happen; it’s something you’ve built up over time. So, as the holidays start to roll in, don’t stress about perfection. It’s about keeping the momentum going and not letting a holiday pause get in your way. You’ve come this far – keep it going!Gym In Your Beach BagYou may not be able to go to the gym when you’re hitting the seaside in Scottburgh on the South Coast, but you can take the gym circuit along with you wherever you’re headed these holidays. All you need are two totally affordable, uber-packable pieces of equipment and this workout from Joburg-based trainer Inge Bezuidenhout (pictured). “The resistance band is very small and can easily fit into your luggage,” says Inge. “You also don’t need a lot of space to perform exercises with a resistance band and it can be used for training almost every muscle in your body. Plus, the intensity can be adjusted, the same as with any machine.” When choosing a resistance band, you get a variety of thicknesses. The thicker the band, the higher the intensity – just like adding more bricks to your weight stack increases resistance on a cable machine.READ MORE: This 15-Minute Full-Body Workout Is Perfect For BeginnersIf you’re new to exercise or typically set your circuit machines to just one or two bricks, Inge recommends using the thinnest band you can find, which will be the easiest to train with. “Also, don’t place too much resistance on the band,” she advises. You can adjust the resistance by altering the band’s length – hold a short section or fold it over and you have high resistance; use it at its full length for lowest resistance. “I use a resistance band with all my clients because it can adjust to various fitness and strength levels,” says Inge, who specialises in training women at their homes. “It’s also so versatile – it can be used as is, in a loop format or you can tie it to a pole or pillar for pulling exercises. Alternatively, you can use it with a partner or connected to a door to perform various exercises.”How It WorksThe workout is divided into two sets, each consisting of three exercises. Starting with Set 1, do the three exercises in order for the prescribed number of reps, then go back and repeat twice more for a total of three rounds. Once you’ve done three rounds of Set 1, move on to Set 2, following the same pattern.Set 1Rounds: 3- start each round with 60 seconds of skippingMovesBand pushups: Beginner | 10 reps

      Advanced | 15 reps

      Band pelvic lifts and pull: Beginner and Advanced | 15 reps + hold at hips for 10 seconds

      Band side steps: Beginner | 15 reps each side

      Advanced | 20 reps each sideSet 2Rounds: 3- start each set with 20 jumping jacks (for an extra challenge, use a band to make them harder)MovesBand hamstring kickbacks: Beginner |15 reps each leg

      Advanced | 20 reps each leg

      Band double-arm core pulls: Beginner | 10 reps each side

      Advanced | 15 reps each side

      Band squat and press: Beginner | 15 reps

      Advanced | 20 repsREAD MORE: The Ultimate Core Workout For Abs Of Steel – From A TrainerThe Workout MovesBand Push-UpsFold the band and place it around your shoulders, holding one end in each hand, then get into the top of a push-up, tummy tight and bum squeezed (A). Keeping your spine straight, lower your body until your chest is a few centimetres above the ground.  (B), then push back to start.Band Pelvic Lifts and PullTie the band to a pole about 30cm from the floor, then lie on your back, holding the band with both hands, shoulder width apart and extended above your head (A). As you lift your hips so that you form a straight line from your knees to your shoulders, pull the band to your hips with straight arms, squeezing your bum (B). Lower back to start. That’s one rep.Band Side StepsStand on a band, feet shoulder-width apart, then cross the ends of the band and hold one in each hand (A). Step your right leg to the right and then your left leg to the left (B). Return to start. That’s one repBand Jumping JacksStart by holding the band in both hands, with your hands above your head and your feet together (A). As you jump your legs apart, pull the band open in front of your face (B) then hop back to start. That’s one rep.Band Hamstring KickbacksTie the band at the bottom of a sturdy pole. Put one foot inside the loop and lift your heel to put the band underneath your foot (A). Stand upright, holding onto a wall for balance, and slowly kick your foot backwards by straightening your leg (B). Control the movement back to start. That’s one repBand Double-Arm Core PullsTie the band to a sturdy pole at shoulder height and stand with feet shoulder-width apart, holding the band with both hands together towards the pole (A). Use both arms to pull the band in front of you (B). Control the movement back to start. That’s one rep.Band Squat and Press Stand on the band with feet hip-width apart, holding the ends in both hands. Your hands should be shoulder-width apart in line with your chest, palms facing upwards (A). Sit back into a squat (B) and as you come up, press with both hands overhead (C). That’s one rep. Immediately lower back into another squat for your next rep.   More

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      15 CrossFit Workouts You Can Do At Home

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      When you think of CrossFit, you probably picture people throwing around heavy barbells, swinging kettlebells all over the place, and jumping up onto impossibly high boxes. Turns out, though, you don’t need any of these things to channel CrossFit’s famously badass vibes. And, even better: home CrossFit workouts do the work, are tough as nails and require minimal equipment.Yep, there are plenty of daily CrossFit workouts (known as WODs, or workouts of the day) that require only your body weight. (Well, that and the desire to #werk.) “No-equipment workouts force you to master key movement patterns, which lays down a foundation for long-term success,” says CrossFit Games athlete and coach Ian Berger CF-L2.They’re also much more accessible (and safer!) for beginners curious about — but intimidated by — CrossFit and its hardcore rep. While working out in your living room or garage might not have the same feel as a CrossFit box (read: gym), you’ll still score the same great sweat.Need proof? Give one of these bodyweight home CrossFit workouts a go — and know that you can always up the intensity with a pullup bar, jump rope, or kettlebell if you’re feelin’ it.1. Murph

      Best for: a full-body challenging workout

      Arguably the most famous CrossFit workout, Murph isn’t for the faint of heart. Every Memorial Day weekend in the U.S., CrossFitters everywhere sweat through this workout in tribute to U.S. Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005.

      If you can’t do a pull-up (or don’t have access to a pull-up bar), try chair-pulls instead, suggest Berger. And, remember, you can always drop to your knees for push-ups.2. Cindy

      Best for: upper and lower body endurance

      Set a timer, then cycle through as many rounds of these three exercises as you can in 20 minutes. “It’s not complicated, but it’s effective at working your upper body and lower body,” says CrossFit Games competitor and coach Brooke Ence CF-L2.READ MORE: 7 Proven Pilates Benefits And The Best Apps To Download3. Annie

      Best for: cardio conditioning

      For this one, you’ll perform 50 reps of each move, then 40, then 30, then 20, then 10. Double-unders (which involve swinging a jump rope around your body twice during every jump) are a fire way to get your heart pumping, says Ence. Can’t do ’em? That’s A-OK. Just count regular jump rope skips or hop completely rope-free.

      Pro tip: Pop a pillow, towel or yoga mat beneath your tailbone for the endless sit-ups.4. Death By Burpee

      Best for: conditioning, cardio, all-over strength

      For this WOD, start a timer and perform the designated number of burpees at the top of every minute. Continue adding a burpee each minute until you can’t burpee anymore.

      “Death by burpees is one of my favourite full-body workouts,” says Ence. “It sneaks up on you. The first six to eight minutes you think the workout is easy, and then all of a sudden you’re out of breath.” Like, really out of breath.

      Plus, it’s fast! The longest you’ll likely last if you’re absolutely c-r-u-s-h-i-n-g it, is 20 minutes. Hanging on ’til somewhere between 13 and 16 minutes is a good goal, though.READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?5. Karen

      Best for: full-body endurance burn

      This six- to 10-minute workout sounds simple: All you do is stand arm-distance from a sturdy wall or column holding a medicine ball (opt for 3–4kg for beginners or 5-6kg for advanced) in front of your chest, elbows bent and close to body. Then, lower into a squat, and as you rise back up, bounce the ball off the wall slightly above your head. Catch it and lower into another squat. That’s 1 rep. Simple, right?

      Well, don’t be deceived: “Karen is a really great full-body burner,” says Ence. Don’t have a medicine ball to throw around? Do thrusters with a textbook, milk jug, or backpack instead. Or, churn out 150 bodyweight squats.6. CrossFit Open Workout 12.1

      Best for: all-over strength and cardio

      If you’re really short on time and need a short, snappy, and sweaty workout, this is it.

      Berger recommends trying to hold a pace of 10 to 15 burpees per minute (that’s 70 to 90 burpees total).READ MORE: Consider This Yoga HIIT Workout A Total-Body Shred7. JT

      Best for: upper-body strength

      Need a quick upper-body burn? “JT is the perfect recipe for not being able to lift your arms up overhead tomorrow,” says Berger.

      If handstand push-ups aren’t your thing, swap them for pike push-ups (essentially a push-up to downward-facing dog) instead, he suggests. For the dips, just make sure to plant your hands on a stable surface like a bench, table, or step.8. Chad

      Best for: lower-body strength

      Got a ledge, step, or super-sturdy table? That’s all you need for this WOD. “Be sure to switch your leading leg every step,” says Berger. “Don’t worry about whether or not it’s faster to lead with one leg than the other, prioritise symmetry over speed.”

      To keep things interesting, feel free to alternate between side step-ups and standard ones.READ MORE: Sculpt A Great Butt With This Home Booty Workout9. Bounce

      Best for: combined cardio and strength

      Already a master of burpees? Give burpee tuck jumps a try. This plyometric move will jack up your heart rate while working your legs, Berger says. Combine it with running and dips and you’ve got yourself a quality, all-around workout.10. Active Rest Day

      Best for: rest days, sore muscles

      If you don’t have much gas in the tank, this restorative workout will get the blood flowing so you can get sweaty tomorrow. “Our bodies need time to recover in order to actually reap the benefits of all our workouts,” says Berger.

      Wondering what a couch stretch is? Open up your hip flexors by standing facing away from your couch with one foot planted on the floor and the other leg bent so your knee rests on a seat cushion and the top of your foot rests on the back cushion behind it. You should feel the stretch along the front of your bent leg from hip to knee.11. Angie

      Best for: full-body strength

      Fancy a full-body workout? Annie is just that. “With a push, pull, squat, and hinge movement, Annie is a muscular endurance workout that challenges you head to toe,” says Libby Landry, CF-L3 coach at CrossFit Invictus and member of the CrossFit Headquarters Seminar Staff.

      As with other workouts, swap in chair-pulls if pull-ups aren’t happening.READ MORE: Build Killer Abs With This Quick Core Workout12. 5K Run

      Best for: cardio

      Yep, one of the most-used CrossFit WODs ever is a classic 5k run. “It’s a great test of cardiovascular endurance, even if you need to intersperse walking throughout the 5K,” says Landry.13. Dealer’s Choice

      Best for: all-over conditioning

      For this one, break up the moves however you like until you work through all of the reps. If you can’t do pistol squats (understandable, they’re darn hard), swap in skater squats instead, Berger says.READ MORE: This Do-Anywhere Workout Will Have You Sweating Up A Storm14. 3-Part Press Blast

      Best for: cardio and conditioning

      This three-part AMRAP gets your cardio up with plenty of quick runs — and though it’s a little more complicated than other workouts on the list, you definitely won’t get bored.

      The gist of it: Set a timer to complete each AMRAP, resting for two minutes between them.15. 15-Minute EMOM

      Best for: cardio

      Next time you’re feeling meh about working out, Berger recommends EMOM (every minute, on the minute) workouts, which require you to jump back into action when a new 60-second interval starts.

      For this one, you’ll work through five, three-minute rounds, focusing on one of three exercises for 40 seconds out of every minute.

      “If you don’t have a kettlebell, put a few books in a tote bag or use a 5-litre jug of water,” Landry says.This article was originally published on www.womenshealthmag.com More

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      3 Kilojoule-Obliterating Swimming Workouts

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      Usually when you say the word “swimming” your knee-jerk reaction is to imagine all the reasons you typically avoid pool workouts: chlorine-tinted hair, soggy towels in gym bags… However, water provides 12 to 14 percent more resistance than air, so swimming has the potential to blow your current dry-land routine out of the water when it comes to cardio conditioning and total-body toning!The real key to a strong swimming workout: move past your sea turtle pace and into a fast, kilojoule-obliterating one.How? By maximising your strokes for more power and efficiency. Once you get stronger and faster in the pool, you’ll wind up a lot leaner when you get out.FreestyleGreat for core, glutes and shouldersBurns 860kJ in 30 minutes at a moderate pace (based on a 60kg woman)DO IT Think of your arms as a windmill. As you pull your front arm down into the water (the pull phase, in water-rat speak), bring your back arm out of the water behind you, over your body and slice it back into the water (the catch phase). Visualise your body’s “long axis”: a line running from the top of your head to the tips of your pedicure. It remains stable while your body tilts side to side. To flutter kick: “Point your toes and kick from your hips and glutes without bending your knees much,” says swimming coach and Ironman triathlete Desirée Ficker.HONE IT Freestyle’s power is in the catch phase. To grab the water instead of slicing back in with a straight arm, bend it into an “L” shape, elbow slightly up, hand pointed towards the pool bottom. Hold your hands flat, like paddles, says physiologist Deb Whitney, who’s worked with the American Olympic swimming team.DRILL IT Practise rolling your shoulders and hips at the same time. Get into a sidestroke position, right arm extended in the water in line with your head, left arm resting along your hip, and do six to 12 slow flutter kicks. Then do one regular freestyle stroke (left arm/right arm). Next, roll onto your left side and repeat the six to 12 kicks. Drill for a couple of laps.BREATHE EASY Resist the urge to turn and lift your head above the surface to grab air. Instead, rotate it in line with your body, inhaling when your face is halfway out of the water. (When you take a breath, keep one eye in the water, the other above it.)READ MORE: This Do-Anywhere Workout Will Have You Sweating Up A StormBackstrokeGreat for obliques and lower abs Burns 860kJ in 30 minutes at a moderate paceDO IT Think windmill again, but on your back. Bring your right arm out of the water at your waist, arc it over your head (elbow slightly bent) and slice it back into the water, leading with your pinkie (catch phase). Pull it down beneath your body (pull phase) and repeat with your left arm. As you stroke, pivot at the waist. And flutter kick with straight, not rigid, legs.HONE IT The key to supine floating is tilting your head back so it’s in line with your spine (your impulse is to look at where you’ve been – or who you’re about to smack into – but that makes your hips and butt sink). As you arc your arm back to the water, “point your palms away from your body with your pinkie facing down, so you catch, hold and pull the water as your hand goes back in,” Whitney says.DRILL IT Improve the side-to-side pivoting motion. Assume the sidestroke position, right arm extended in the water in line with your head, left arm resting along your hip. Do six to 12 flutter kicks, then turn onto your back for one backstroke (left arm/right arm). Flip to the opposite side for six to 12 more kicks. Drill for a lap or two.BREATHE EASY Keep it rhythmic. Experiment to figure out what you’re comfortable with, such as inhaling on every right arm pull, exhaling on every left arm pull.READ MORE: Top Hacks To Summer-Proof Your SkinBreaststrokeGreat for glutes, hamstrings and quads Burns 1200kJ in 30 minutes at a moderate paceDO IT Pull your knees to your chest and hold your palms together in a prayer position. Kick out and apart with your legs (think frog), then squeeze them together straight behind you. Next, push your arms out in front of you. Glide for a moment, then turn your palms down and push outward (catch phase) and down (pull phase) in a circular motion. Keep your head steady and chin forward, gazing forward as you breathe and slightly down towards the bottom of the pool at the pull phase.HONE IT Finish each kick with your ankles relaxed and your toes pointing to the bottom of the pool so your insteps can clap together. “Take advantage of the power of each kick by gliding as long as you can, your body in an arrow shape,” Whitney says. Rushing into your next stroke will slow you down by creating drag, compromising your form and making you less efficient in the water.DRILL IT Exaggerate the glide with two frog kicks, then one arm pull. On the second kick, keep your arms out in front and let yourself glide. Drill for a couple of laps.BREATHE EASY Exhale underwater; inhale as your face comes out.Looking for more? Try these swim-ready moves if you want to strengthen and tone all over. More

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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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      This Do-Anywhere Workout Will Have You Sweating Up A Storm

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      When you have to travel or prior commitments (whether it’s your family, kids, work or friends) are making it impossible to get to the gym, it’s always great to have a simple, do-anywhere workout tucked into your back pocket. This one, from SWEAT 1000‘s Andrew Rothschild, is perfect for any space, even a smaller-than-ideal hotel room or the beach, and it will get your heart rate up — just what you need to get all those endorphins pumping and calories burning.Do each exercise move as described, working as hard as you can and resting as indicated. If you’re looking for even more of a burn, repeat the workout from the top for just under 25 minutes of intense calorie burning.The Do-Anywhere WorkoutWarm Up1 minute: bouncing side to side

      1 minute: jumping jacksLower-body WorkoutDo all four exercises in a row, sticking to the time frames. Recover for one minute, then start from the top. Repeat three times. Work hard for the recoveries and use the rest to reset and refocus.40 seconds: squats

      20 seconds: squat pulses

      20 seconds: squat jumps

      40 seconds: reverse lunges, alternating legsREAD MORE: Sculpt A Great Butt With This Home Booty WorkoutFull-Body And Core WorkoutDo all three exercises in a row, sticking to the time frames. Recover for 30 seconds, then start again. Repeat three times. Once again, maximum effort will get you maximum results, so push hard during the exercises and work for those recoveries.30 seconds: 2 push-ups, 4 mountain climbers

      30 seconds: burpees

      30 seconds: cross mountain climbersREAD MORE: 30 Plank Variations That Will Transform Your Core From A TrainerGetting into fitness and looking for more inspo? Buy a copy of The Women’s Health Big Book Of Walking Workouts on sale now! More

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      7 Proven Pilates Benefits And The Best Apps To Download

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      Pilates is all about slow, controlled movements – but its fitness and health rewards are supercharged. Whether you go for a class on a mat, using gravity for resistance, one on a reformer, or a more contemporary variation with equipment like spring-loaded chairs and larger Megaformers, you’ll walk away with feel-better benefits on day one. Here, we look at the fantastic Pilates benefits and Pilates apps to try.Pilates tones your musclesWhile people often say Pilates leaves you with “long, lean muscles,” technically, all muscle is lean mass. But the workout does strengthen and stretch your limbs in one go. “Oftentimes, people feel that their body has been compressed, tense and tight beforehand but leave the studio feeling looser and more aware of their body,” says Marina Kaydanova, founder of BK Pilates in the U.S.READ MORE: What is Pilates? A Complete Guide for Beginners, Inc. 34 Exercises + 15 Best Online ClassesPilates sculpts a rock-solid coreProbably the most well-known Pilates move — the Hundred — is all about abs. But exercises that target your tummy are hardly the only reason it’s a dynamo core workout. Most Pilates moves require you to keep proper alignment and challenge your stability to stay balanced, which helps fire up your midsection. In fact, in a British study, after just 12 weeks of a Pilates routine, a majority of people showed improved core strength.It makes you more flexibleNo wonder Pilates has been a favourite of dancers for decades. The workout is about strengthening and stretching – and research has shown it comes with a major muscle-loosening pay-off. After only eight weeks of a Pilates routine, people showed improved the flexibility in a study published in the Journal of Sports Medicine and Physical Fitness.READ MORE: Total-Body Toning Spring WorkoutPilates improves your postureA big focus of the workout is maintaining good alignment and balance as you slowly move through all the exercises. So it makes sense that doing a mat or reformer routine on the reg will help you sit and stand tall the rest of the time too. A strong back, glutes and abs won’t just look good but are also key for nailing perfect posture.It might ease your achesPilates helped relieve chronic back pain for participants in many studies. “It can help relieve lower-back pain, partially because it adds support to your core,” says Kaydanova. A regular routine can also help prevent future injuries by improving your flexibility and mobility.READ MORE: Build Killer Abs With This Quick Core WorkoutPilates counts as cardioCardio while lying on your back? Sign. Us. Up. All right, it might not pack the same punch as running intervals, but Pilates does include a dose of cardiovascular exercise. Classes on a reformer are better for this than those on a mat, since the reformer’s springs and jump board allow for more energetic moves. But mat Pilates can rev your heart rate too: plenty of new workouts introduced are enough to create a sweat.Pilates might help you lose weightWomen who did Pilates three times a week for eight weeks lost weight and centimetres in their waist and improved their BMI, in one small study from Pamukkale University in Turkey. Keep in mind, though, that study participants were overweight and sedentary to begin with – so if you’re already active, you might not notice a dip on the scale.A 2022 literature review concluded that there’s no outright proof showing that Pilates can significantly create weight loss, since studies are scarce. Nonetheless, tons of women on TikTok swear by the practice as a powerful weight loss tool.READ MORE: 6 Cardio Myths You Need To Stop Believing Pilates apps to tryPilatesAnytime

      This app boasts “the largest library and greatest variety” of Pilates workouts, including on the mat, reformer, with equipment and barre fusion. After a 15-day free trial, PilatesAnytime is R499 per month.

      Alo Moves

      A holistic app, Alo Moves includes fitness, meditation, nutrition and self-care content. There’s a range of yoga and Pilates programmes. After a free trial, the app is R231 per month. Alo Moves is not available on Google Play.

      DownDog Pilates

      From the creators of DownDog Yoga, the Pilates app is highly customisable. Choose your level, music, instruction voice, and boost your workout by body focus. The premium version is around R178 per month.

      The Movement Lab On Demand

      This subscription-based service is an accessible form of legendary classes at The Movement Lab. With the R449 monthly fee, you’ll score 6 recorded in-studio sessions a week and supplementary elective content, plus an existing library of workouts.

      Glo

      Having been around since 2008, Glo sports a wide variety of workouts, including Pilates, HIIT and meditation. Get access to daily live classes and 8 000+ on-demand sessions for R534 a month.

      Blogilates

      Popular Pilates pioneer Casey Ho takes her YouTube classes into app form. The free app includes monthly challenges, a workout calendar and body-focused sessions.

      This article written by Laurel Leicht originally appeared on Women’s Health US More