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      Try This Shy Girl Upper Body Workout If You Lack Confidence At Gym

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      For strong, sculpted arms, biceps and triceps exercises are great — but don’t forget to work those shoulders too. Toning the tops of your arms is also a surefire way to build a strong, powerful upper body. And if you always find yourself feeling intimidated at the gym, let us introduce you to #ShyGirlWorkouts and more specifically, our Shy Girl upper body workout.

      What’s A Shy Girl Workout?

      @the.healthqueen dumbbell only! (IG: @ the.healthqueen) #fitgirls #beginnerworkout #shygirlworkout #selflove #fitness #dumbbellworkout #legday ♬ original sound – Ashley Ward

      No surprises here, it’s a trend that originated on TikTok. And it’s for all of us who don’t feel super confident in the gym and feel intimidated by the weight section. These are the main features of Shy Girl Workouts:

      They require zero or minor gym equipment 

      They can be done in one, small area of the gym 

      They include simple, easy-to-remember exercises 

      They’re a great way for you to build confidence so that you’re eventually able to venture into the sections of the gym that usually get your heart racing. So just take a look on TikTok and you’ll find a Shy Girl Workout for just about every body part. This is one trend we can seriously get behind!

      READ MORE: The 15-Minute Full-Body Weighted Workout That Tones Every Inch

      Why Do A Shoulder Workout?

      Unfortunately, most people have super weak shoulders, thanks to years of sitting hunched over at a desk and cell phone (womp, womp). But the good news is, all it takes is some strength exercises to pull them back into the proper position, helping to improve your posture and ditch neck pain.

      Not to mention, almost all upper body movement — both when you’re performing exercises or during everyday activities — involves your shoulder in some way. That means working those muscles will allow you to perform tasks and exercises with heavier weights, without injury.

      The Shy Girl Upper Body Workout

      So, to give you an assist, personal trainer Kelly Cole put together some of her favourite dumbbell shoulder workouts you can do anywhere. All you need is a set of dumbbells (note: choose a weight that feels like a major challenge during the last two reps) to give this workout a go. Kelly recommends adding two to three of these exercises to your upper body workout, or put them together for a focused shoulder workout. Whether you’re a beginner or advanced exerciser, this Shy Girl upper body workout is perfect to do at home or in the gym.

      Time: 15 Mins | Equipment: Dumbbells | Good For: Shoulders

      Instructions: Choose six exercises below. Then for each move, do three sets of 10 to 12 reps each, resting as needed between sets. Then continue to the next move.

      READ MORE: One Dumbbell, Six Moves: This Full-Body Workout Is So Beginner-Friendly

      1. Overhead Press

      How to: Start standing with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms bent at 90-degree angles, elbows wide and in line with shoulders, palms facing forward. Then press the weights up until arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to start. That’s one rep. Complete 10.

      2. Hammer Shoulder Press

      How to: Start standing with feet under shoulders, soft bend in knees, holding a pair of dumbbells at chin height, arms narrow in front of body and bent, palms facing inward. Press weights up overhead until biceps frame face. Hold for one second, then take three seconds to lower the dumbbells back to start. That’s one rep. Complete 10.

      3. Front Raise Palms Down

      How to: Start standing with feet shoulder-width apart holding a dumbbell in each hand, arms straight, palms facing body, weights resting on quads. Keeping elbows straight, lift arms until they reach shoulder height. Then, slowly lower back down. That’s one rep. Complete 10.

      4. Front Raise Palms Up

      How to: Start standing with feet shoulder-width apart holding a dumbbell in each hand, arms straight, palms facing up, weights resting on quads. Lift arms until they reach shoulder level. Then slowly lower back down. That’s one rep. Complete 10.

      5. Cuban Rotations

      How to: Start by standing with dumbbells in each hand, elbows bent 90 degrees, in line with shoulders, and dumbbells raised to head height. With moving upper arms, rotate forearms down until they’re parallel to the floor. Then raise dumbbells back up to the starting point. That’s one rep. Complete 10.

      READ MORE: So Little Space? You Can Do This Arms & Abs Bodyweight Workout Anywhere

      6. Lateral Raise

      How to: Start standing with feet shoulder-width apart holding a dumbbell in each hand, palms facing body, arms at sides. Raise arms outward until they’re parallel to the floor. Then return slowly to start. That’s one rep. Complete 10.

      7. Arnold Press

      How to: Start standing with feet under shoulders, soft bend in knees, holding a pair of dumbbells at chin height, arms narrow in front of body and bent, palms facing body. Open elbows out wide to sides until inner arms face forward and then press the weights overhead, rotating palms away from body. Then return to start. That’s one rep. Complete 10.

      8. Upright Row

      How to: Start with feet shoulder-width apart, holding a dumbbell in each hand, palms facing toward body, and weights touching quads. Pull elbows up and out wide to lift the dumbbells to chest. Then reverse movement to return to start. That’s one rep. Complete 10.

      9. Shoulder Shrugs

      How to: Start by standing with feet shoulder-width apart, a dumbbell in each hand, and hands at sides. Lift shoulders up toward ears, then slowly lower back down to start. That’s one rep. Complete 10.

      10. Arm Circles

      How to: Start standing with legs shoulder-width apart, holding a dumbbell in each hand, arms extended out to sides at shoulder height, palms facing floor. Then make small, clockwise circles with arms, initiating the movement from the upper arm/shoulder joint not the wrist. One rotation is one rep. Complete 10.

      *Words: Kelly Cole

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

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      5 Ways To Switch Up Your Workout Routine To Lose More Weight

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      You’ve been working out a ton and are convinced this is going to be the week that the number on the scale is finally where you want it to be. And then… nope. Womp womp.

      Put away that sad trombone — with a few simple changes to your normal workout routine, you can finally start to see results. In fact, changing up your workout routine for weight loss is basically the secret sauce for making progress.

      “Your body adapts to your workout, so it’s important to tweak your normal routine so you continue to get the most out of it,” explains strength and conditioning specialist Noam Tamir. Here, some of his favourite ways to switch up your workout routine for weight loss.

      1. Warm Up (But Really Tho) For Weight Loss

      If you jump into your workout without prepping your body first, well, you’re a normal human being. But you won’t be able to perform as optimally (read: burn as many kilojoules), says Tamir — that’s why it’s crucial to begin with a good warm-up.

      “Start with a couple of mobility moves, like hip-opener drills, ankle drills, leg swings and neck nods,” recommends Tamir. “All of these will help get the synovial fluid — the fluid inside of your joints — moving, which will help with your mobility overall.”

      He also recommends paying some attention to your glutes, which are the biggest muscle in your body — and should be activated before any workout for max results. His activation moves of choice: single-leg bridges, lateral band walks and deadbugs. “If you do just a couple of these moves before you begin, your workout will be much more effective.”

      2. Work Interval Training Into Your Cardio Routine

      “Interval training helps you burn more kilojoules than you do when you’re exercising in a steady state,” explains Tamir. So if you’re a treadmill junkie, sprint for 30 seconds and then walk for 30 — and keep alternating that routine. Play with the incline to increase resistance, too, which will boost your weight loss. You can try a similar technique on a bike or an elliptical — basically while doing any form of cardio. “You’ll be working harder when you’re going faster, which will spike your heart rate, and ultimately help you get more from your workout overall,” says Tamir.

      3. Focus On Compound Movements

      Many of the machines at the gym target one specific muscle group, but if you’re focused on weight loss, your best bet for weight training is to opt for moves that use multiple muscle groups at once. “An example of this would be a squat versus a leg-extension machine,” explains Tamir. “You’re using more muscles overall, which ultimately means you’ll end up burning more kilojoules.” Look to free weights, which challenge your balance and fire up more muscle, so you’ll work harder.

      4. Lift More Weight

      Because — you guessed it — you’ll end up burning more kilojoules.“For your upper body, try increasing the weight you’re using by five to 10 percent each week,” says Tamir. “And for your lower body, increase the weight by 10 to 15 percent each week.”

      So if you’re lifting five kilos, try increasing the weight by about half a kilo for your upper body, and about one kilogram for your lower body (depending on the weights you have; it doesn’t have to be exact).

      And if you currently do only bodyweight stuff, start using weights. “The key is to choose a weight where you’ll still be able to do your moves with clean form.” (Because going too big and getting injured definitely won’t help you get in better shape.)

      5. Refuel And Rehydrate

      “If you don’t do this, your body won’t get the optimal muscle gain from your workout, which will limit the amount of kilojoules you burn in the long run,” says Tami. In addition to drinking lots of water, he recommends having protein post-workout — something like chocolate milk is great.

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

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      You Can Do This Arms & Abs Bodyweight Workout Anywhere

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      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:

      [embedded content] More

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      6 Tips That’ll Help You Get Over The Finish Line Of The Comrades Marathon

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      International water activist Mina Guli recently did a whopping 200 marathons in one year around the globe to raise awareness of the global water crisis we’re facing. 200 marathons? Now that’s a woman with intel, we say. Naturally, we turned to her right before the formidable Comrades Marathon to get her tips on how to get over the finish line, blisters and chaffing be damned.

      “I am not a runner, by any stretch of the imagination,” says Guli. “In fact, when I was younger, I avoided doing any form of exercise. But I realised that to raise awareness for the dire global water crisis, I would have to do something very hard to make a real impact. I have found that these six tips are the only reason I am able to make it through my runs when things get really rotten, and it would be so much easier to give up!”

      Stay in the moment

      Wanna give up because there are still 20 whole kilometres of road left? Take it one kilometre at a time, says Guli. “It is really important to remember this is not a 90km race, it is 1km one step at a time,” she says. “Focus on the kilometre that you are doing and the step that you are taking, really focus on just being there in that moment!”

      Focus on your purpose

      Throughout the race, remind yourself why you signed up for this race. Is it to raise awareness around an issue? Did you want to prove to yourself that you can do difficult things? Focus on this. “It’s very important to think in advance why you are doing this race, what your purpose is! It often helps to write this purpose on your hand or your wrist so that you can easily see it and remind yourself on the route why you are there!”

      Think good things

      You’re tired and everything hurts and you just want to give up. This will happen. To help, channel positive thoughts. “There will always be something that hurts – be real it’s 90km – but equally, there is always something that feels good. Whether it’s your fingers, your hands or even the tip of your nose, focus on that and how good it feels! Remember how powerful your mind is and focus your attention away from the hurt to the parts that feel good!”

      Be grateful

      “Phrase thoughts differently in your mind. Instead of thinking, I have to do this race, rather think how awesome it is to be able to take part in this event,” says Guli. “Say hello and thank you to all of the volunteers along the route who make a race like Comrades Marathon possible. When you give positive energy out, it’s incredible the energy that you get back and the power that this gives to your spirit, your body, your mind and your soul.”

      Get the basics right

      Remember your snacks, hydrate regularly and fuel your body properly with loads of carbs before the race. “You need to ensure that you take on the right fuel to help your body get through an incredible feat like the Comrades Marathon,” says Guli.

      Pick a mantra

      “When things get really tough for me, I remind myself that we CAN do hard things, we are capable of so much for than we realise,” says Guli. “I like to bring in all of the points above into my mantra to keep my head in the right space. [Things like] I am able to do hard things, I stay in the moment, I focus on my purpose, I think about only good things, I am grateful and I fuel my body to the best of my ability throughout the run.” More

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      This Quick Workout Works Your Entire Body

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      If you’re a beginner to working out and are not sure where to start, this quick all-over body burner is for you. Pressed for time? Try this. Got excuses? This is the workout! If you’re sensing a theme here, it’s one that Johannesburg-based personal trainer Sherneal Joseph wants you to pick out. No excuses – just get your workout done in 15 minutes, and you’ll be better for it. “I’ve chosen this workout because it invalidates the most common excuses I hear for people skipping a workout or not training at all,” says Sherneal.

      And you’ll work all your most important muscles, from the core to your quads and back. “Apart from challenging you, torching calories and getting those endorphins flowing,” says Sherneal, “This quick workout will promote strength and muscular endurance in all major muscle groups while elevating the heart rate for cardiovascular benefits.”

      Want in? Perform each exercise for 45 seconds with 15 seconds of rest. Rest for 1 minute at the end of each complete round. Repeat for 3 rounds. Try it again the following week and see how long it takes you. You’ll up your endurance the more you go.

      15-minute quick workout

      Lunge to overhead press

      Start in a standing position, with your weights held at shoulder length. Lunge backwards, then step forward, simultaneously lifting the weights overhead. That’s one rep.

      Gorilla renegade rows

      Get onto all fours, with weight evenly distributed throughout. Now raise your knees off the ground and feel your core engage. Grip your dumbbells and lift one into a row. Switch hands and lift the other weight. That’s one rep.

      Push-up to burpee

      With your weights in your hands, get into a push-up position, legs hip-width apart. Bend into a push-up, then straighten all the way up to standing, holding your weights as you do. That’s one rep.

      Dumbbell snatch

      Let your weights be at your feet and start in the standing position. Bend down and snatch and grab one weight, then, in one fluid motion, raise the weight overhead, being sure to brace your core and keeping feet on the ground. Lower the weight back to the floor. That’s one rep.

      Overhead Russian twist

      Start in a seated position, with your legs in front of you and knees slightly bent. Pick up one weight and lift it overhead to lower on your opposite side, like a rainbow. That’s one rep.

      Watch Sherneal perform the moves here:

      [embedded content] More

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      One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body Workout

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      Load shedding putting your fitness goals on pause lately? Well, worry no more! We’ve got the perfect dumbbell workout to keep you in shape even when the lights go out. Best part: it’s also beginner-friendly.

      Designed by local Sport Scientist and personal trainer, Andile Peyi, this routine is guaranteed to get your heart pumping and your muscles working, no matter how dimly lit the room is. With just six moves, you’ll be targeting all major muscle groups while torching those stubborn calories.

      So, grab that trusty dumbbell, put on your gear and let’s make the most out of those load shedding hours. It’s time to turn darkness into an opportunity for a killer workout. Or at least give you something to do till the lights come back on!

      Meet The Expert: Andile Peyi is a qualified Sport Scientist and personal trainer at FitFreak Training.

      “My workout videos are mostly for beginners starting their fitness journey. There is no excuse not to get it done with the videos I make. You can do it anywhere!” says Andile. And as for her favourite fitness quote? It’s obviously this one: “You have to put the work in for it to work out”. Let’s get to it then!

      Equipment: Dumbbell | Good For: Total Body

      Try This Full-Body Dumbbell Workout

      Goblet Squat

      10 reps | 3 Sets

      How to: Start with your feet shoulder-width apart and then hold a weight against your chest. Always keep your core engaged and pelvis tucked in, avoiding an arched back. Lower your body by bending your hips and knees while keeping your chest tall. Avoid rounding your back as you descend. Pause briefly at the bottom of the squat, then push through your heels to raise back up.

      Static Lunge

      10 reps | 3 Sets

      How to: Begin in a split squat position with one foot forward and the other foot back. Hold a weight under your chin. Then raise your back knee up and squeeze your glutes as you come up. Ensure that your core is engaged and your body is in an upright position.

      Curl + Press

      10 reps | 3 Sets

      How to: Stand with your feet hip-width apart, holding a dumbbell in both hands. Keep your core engaged and your back straight. Start by curling the weight towards your chest while keeping your body stationary. From the curl position, slightly dip your knees to generate momentum and press the dumbbell overhead, fully extending your arms and elbows. Slowly lower the dumbbell back to the curl position, then return to the starting position.

      READ MORE: Try This Tough-ish Workout To Really Build Your Strength

      Shoulder Taps

      12 reps | 3 Sets

      How to: Begin in a push-up position with your core engaged and your back straight. Then tap your left hand to your right shoulder and your right hand to your left shoulder.

      In + Out

      12 reps | 3 Sets

      How to: Place the weight in front of you. Start with your hands behind you, facing forward. Then slightly lean back. Bring your legs toward your chest and then push them out to each side of the weight.

      Plank Jack

      20 reps | 3 Sets

      How to: Start in a low plank position with your elbows on the ground. Ensure your core is engaged. Then jump your legs in and out without allowing your lower back to drop.

      Work Out With Andile

      Smashed this workout? Then follow Andile on Instagram for more beginner-friendly workout routines and advice. More

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      Boost Your Morning Routine With This Easy 15-Minute Yoga Flow

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      If you ask me, there’s no better way to start the day than with a morning yoga routine. Whether I need to ground down or feel more energized, the right flow of poses always helps me tune into my breath and body.

      Yoga can be an especially powerful practice for anyone dealing with anxiety and depression — and I find that turning to yoga before busy or stressful days goes a long way toward feeling more balanced and centred.

      Plus, mind-body therapies like yoga have been shown to reduce inflammation and boost the immune system, according to research published in Plos One.

      And, yes, in case you’re wondering, a morning yoga routine also challenges your body (chair pose is no joke!), so you can move through your day feeling mentally and physically strong — and more flexible. It starts out with some warm-up poses, moves through a vinyasa sequence that you’ll repeat on each side, and then winds down.

      Time: 15 minutes

      Equipment needed: Yoga mat

      Instructions: Flow from pose to pose listed below, holding and breathing as noted. After completing poses five through 12 on the right side, repeat on the left before moving on. Make this practice about moving intuitively. If you want to feel serene throughout the day, keep your movement slow and gentle. If you want to feel energized, build up to a quicker, more heated pace as you progress. The beauty of yoga is that it can be whatever you need it to be!

      Cat-Cow

      How to: Start on all fours with hands directly under shoulders and knees under hips. Inhale and arch spine so belly sinks down while face and tailbone lift upwards. (This is cow pose.) Then, exhale and push into hands and knees to hollow belly, round spine, and tuck chin towards chest. (This is cat pose.) Repeat for five slow breaths, or about one minute.

      Feel the pose: Close your eyes and try to make your movements more dramatic with each round. Feel the collarbones spread wide in cow pose, and the back of the neck lengthen in cat pose. This one is all about finding a nice rhythm for your spine!

      Downward-Facing Dog

      How to: Start in a plank position. Lift hips up and back, sinking heels toward floor, until body forms an upside down “V” shape. Press shoulders away from ears and relax neck. Spread fingers wide on mat, with palms pressed against the floor. Hold for five slow breaths.

      Feel the pose: Breathe loudly through your nose to tune into yourself and deepen the posture.

      READ MORE: 10 Insanely Challenging Yoga Poses That Will Build Serious Strength

      Side Bends

      How to: Start standing with feet hip-distance apart and parallel, arms extended up overhead with hands interlaced. Inhale and lean up and over from waist to left side. Hold for a few breaths, then push through feet to return to standing and repeat on other side. Perform three rounds on each side.

      Feel the pose: As you create space and length in the sides of the body, feel your ribs separating away from your waist.

      Chair Pose

      How to: Start standing with feet together and arms at sides. At the same time, raise hands overhead, palms facing in, until biceps are by ears while bending knees and sitting back as if lowering into a chair. Hold for five breaths.

      Feel the pose: Challenge yourself and build heat in the body by staying here a little longer than you want to. Find ease in the neck as you breathe deep and feel energy extending out from your fingertips.

      Interlaced Forward Fold

      This pose begins your vinyasa sequence. Flow from this pose through pose number 12 (lizard pose) on the right side, then repeat on the left side.

      How to: Start standing with feet hip-distance apart and hands interlaced behind back, arms straight. Lift fists back away from body, gaze toward ceiling, spread collarbones wide, and then hinge at hips to fold torso over legs and stretch arms overhead. Relax head down and shift weight towards balls of feet. Hold for three long breaths, then release and return to standing.

      Feel the pose: Allow your head and neck to hang heavy and feel your spine decompress.

      Low Lunge Twist

      How to: Start in a low lunge with right foot forward between hands and left leg extended straight back. Draw right hand straight up overhead toward ceiling and rotate torso from waist to gaze up at it. Hold for three breaths.

      Feel the pose: Twist from your belly and upper back while keeping your legs and core strong. Engage your back leg and lift up out of hand on the floor.

      Warrior II

      How to: Start with legs almost as wide as mat, right foot forward, toes facing straight ahead, left foot back, outside of foot parallel to back of mat (right heel lined up with middle of left inner arch), torse facing left side, and arms at sides. Keep left leg straight while deeply bending right knee until thigh is parallel to mat, then extend arms out to the sides at shoulder height. Gaze should be over front fingers. Hold for three to five breaths.

      Feel the pose: Stretch through front and back fingertips equally and keep shoulders over hips.

      Wide Forward Fold

      How to: Start standing with feet wider than shoulders and parallel. Hinge at hips to bring torso in front of thighs, allowing head to relax and shifting weight toward balls of feet to open up backs of legs. Hold for three to five breaths, then return to standing.

      Feel the pose: This pose invites us to literally face inward. Let it draw you into a space of calm introspection as it energizes the body and increases blood flow to the brain.

      Fallen Triangle

      How to: Start in high plank. Then, pull right knee toward chest and slide right foot outside of left hand until both legs are extended to straight (entire left foot and outside of right foot are both on the floor). Draw left hand up toward ceiling and rotate torso to face extended leg. Hold for five breaths, then reverse the movement to return to plank position.

      Feel the pose: Lift hips high and raise gaze to look at top hand.

      READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On Life

      Low Plank

      How to: Start in a high plank position. Keep elbows in close to sides, bend arms, and lower entire body as one unit on an exhale, stopping when biceps are parallel to mat. As you start to inhale, immediately flow to the next pose.

      Up Dog

      How to: From a low plank position, untuck toes, but keep thighs and shins off the floor. Push through palms to straighten arms and lift upper body until perpendicular to mat. Hold for one breath.

      Lizard Pose

      How to: Start in a low lunge with right foot outside right hand and left leg extended straight back. Keep spine long and core engaged, then slowly lower onto forearms. Hold for five to eight deep breaths, allowing hips to relax and open with each exhale. Push up through hands to return to low lunge. Then, return to pose number five (interlaced forward fold) and repeat this sequence on the left side.

      Feel the pose: To modify, lower back knee to the ground.

      Airplane

      How to: Start lying facedown with legs straight and arms at sides, palms facing down. Inhale, draw shoulders back and down, and lift chest, arms, and legs up as high as comfortable, keeping neck long. Exhale, then lower back down with control. Repeat for five to eight breaths.

      Feel the pose: Reach fingertips back to open up chest and heart.

      Bridge

      How to: Start lying on back with arms at sides and legs bent, feet flat on the floor. Squeeze glutes and lift hips into air. Pull shoulder blades together and bring hands to clasp under body on mat. Hold for three to five breaths, then repeat three times.

      Feel the pose: Think about stretching knees over toes and energetically pulling heels toward glutes to create length in body at top of bridge.

      Happy Baby

      How to: Start lying on back with knees bent, feet flat on the floor, and arms at sides. Draw knees toward chest outside of ribs with legs bent and soles facing ceiling. Bring arms inside of legs and grab big toes with first two fingers and thumb of same hand. Gently pull knees toward floor. Hold for five to eight breaths.

      Feel the pose: Enjoy this juicy position as you start to slow down your heart rate and draw your practice to a close.

      Savasana

      How to: Start lying on back with knees bent, feet flat on the floor, left hand on heart, and right hand on stomach. Extend legs and arms to straight on floor. Relax for one to two minutes.

      Feel the pose: Let the body and mind restore after your hard work!

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

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      8 Sneaky Ways To Get More Movement In Your Day

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      If you’re mostly sedentary, know that you’re not alone. Worldwide, rates of physical inactivity are skyrocketing, despite the rise of wellness and fitness trends. Need to get more movement in your day? Welcome to the club.

      Globally, we’re moving less

      A new policy toolkit, published by The Global Wellness Institute, shows that around the world, physical inactivity is on the rise. Per the press release, “The GWI’s new Wellness Policy Research Series was born out of a profound problem: The hyper-commercial wellness and fitness market cannot solve our skyrocketing health crises or bring exercise to all.” GWI research finds that only about one-third of the world’s population participates in recreational/leisure physical activities on a regular basis. The reason? Lack of time is cited, along with access and money. In a stunning finding, the GWI found that only 3-4% of the world’s population taps into the commercial fitness industry.

      Getting more movement in your day is essential

      But if your gym is too far away or you’re hard-up to pay for boutique gyms, there are other clever ways to get more movement in your day. Adding more movement is essential. Per the GWI, “Physical inactivity is now the fourth leading cause of death and the pandemic only increased our sedentary behaviour. The WHO estimates that physical inactivity will cause 500 million new cases of preventable diseases, and $300 billion in treatment costs, from 2020-2030, if things do not change.” Plus, the University of South Australia researchers found that exercise is 1.5 times better at helping depression than meditation and therapy.  Adding more movement is also a clever way of losing weight, since the more you move, the more calories you’d burn.

      In SA, we’re blessed with parks, beaches and tons of natural resources begging us to get outside and enjoy them. But you don’t always need to go far to move more. We’ve picked the brains of trainer Kirsten Johnson, who regularly advocates for adding more movement, for tips.

      Go for walks

      It’s age-old advice that stands the test of time. You just gotta walk more. “Going for a 20-minute walk first thing in the morning can start your day off right while avoiding all hurdles,” says Johnson. You don’t even need a sports bra. “Keep your pj’s on, pop on shoes and a hoodie and get out the door,” she adds.

      Park further away

      Most of us are prone to parking as close to the entrance as possible, but here’s an ace way to get more steps in. “Simply parking further from the shop you’re heading into will make you walk a few extra hundred steps every time you do it,” says Johnson.

      Time your movement

      Per the University of Michigan, you should move for three minutes every 30 to 60 minutes. That means getting up and walking around, grabbing a coffee, or anything that keeps you going for three minutes. Plus, those three minutes help boost your energy levels, so you’re better at the next task. Set up a timer on your phone or computer if you’re struggling.

      Leverage waiting time

      “There are tons of times during the day we spend waiting. While the kettle boils, food in the microwave, brushing teeth – use the time to do something small, it all adds up,” says Johnson. Instead of checking your phone, Johnson suggests slow squats, calf raises and arm circles. “All of this is movement, which might seem small, but they add up!” she says.

      Be less lazy

      “My mom has always been the person who will get up and fetch things for others, often upstairs or in another room,” says Johnson. “When I asked her about it she said it’s about serving others and in return you serve yourself with more movement. Truly inspiring, and I carry this mentality throughout my day. No movement is gone unrecognised by your body.”

      Try standing

      When you’re standing, you’re more likely to move your body. Plus, working while standing improves executive function, or the ability to break down tasks, per the University of North Carolina at Chapel Hill.

      Show up for yourself

      Johnson’s workout app, FBK, costs just R85 and uses only your own body weight. Carve out time in your day to move, she says. “Plan movement into your routine as a non-negotiable. This doesn’t mean one hour in the gym. Eliminate hurdles; workout at home,” Johnson says.

      Pick movement dates

      “I think this idea has become more popular over the last few years but it’s worth mentioning. Meeting a friend over a cup of coffee does not have to be a static venture,” says Johnson. “Meet for a walk with coffee, catch up on each other’s lives and get your movement in. Win-win.” More