Fitness

Subterms

    More stories

    • 138 Shares

      in fitness and body

      Find A New Way To Move With This GPS Smartwatch

      by

      With up to 11 days of battery life, you won’t have to take off your watch every night to charge it, which means a more complete 24/7 picture of your health.
      With this Fitness aligned smartwatch you get heart rate, sleep score, stress tracking, Body Battery™ energy levels and a lot more. The watch comes with 25 preloaded sports apps for indoor or outdoor activities, you can try something new, including running, cardio, strength, HIIT and more.  
      [embedded content]
      Many of us choose to exercise between our work day or other commitments so thankfully you need never miss a call or text as smart notifications are delivered to your wrist when paired to your Apple® or Android™ smartphone.
      Look and Feel
      The Venu Sq 2 smartwatch has a sleek design that’s suited for every outfit and every part of your day. Its bright AMOLED display and optional always-on mode mean you can see everything with a quick glance. From a durable Corning Gorilla Glass 3 lens to the lightweight aluminum bezel and comfortable silicone band, this smartwatch was made to keep up with your lifestyle.
      Stress, Menstrual Cycle and Breathing
      You can track your menstrual cycle or pregnancy. Log symptoms, get exercise and nutrition education. Even see and log details on your wrist with the Women’s Health Tracking app. Find out if you’re having a calm, balanced or stressful day with continuous tracking. Relax reminders will even prompt you to do a short breathing activity when the watch detects stress and will then assist you to relax or focus with breath work activity while tracking your stress and respiration to help you get a better understanding of how you’re breathing.
      If you are looking for some insight and guidance to integrate your watch into a schedule to get fit, fast, strong and healthy, you can dive into the free workouts, running schedules and training plans, all complimented by a Garmin virtual coach.
      Buy the Garmin Venu Sq 2 HERE
      *In Partnership with Garmin More

    • 150 Shares

      in health and weelbeing

      Is Sex the New “It” Workout? Here’s What Experts Have to Say

      by

      Your heart is racing, you’re breathing hard, your quads are burning, and you can’t deny that familiar rush of endorphins. Steamy session between the sheets or killer sweat sesh at the gym? Let’s be real, how many times after you’ve worked for that big “O” has the thought, “That’s got to have burned at least 100 calories!” crossed your mind? If you’re wondering if you can kill two birds with one stone (sexercise is a thing, right?), you’re not alone. A recent survey from sexual wellness brand Lovehoney revealed that as many as 71% of Americans are classing their bedroom antics as a workout, and one in 10 are even going to the extent of tracking how many calories they burn.
      So can a big “O” really replace our gym membership? I tapped into the expertise of sex educators and coaches to get the lowdown. Ahead, the perks of getting horizontal, whether or not sex counts as exercise, and the best positions to get the most bang (see what I did there?) for your buck. 

      What are the health benefits of having sex?
      As if you needed more reason to beeline to the bedroom, having sex is an all-around winner for your well-being. Pippa Murphy, a sex and relationship expert at condoms.uk, revealed all: “A healthy sex life is a key component of a happy and healthy life,” she explained. “Sex releases endorphins, which are feel-good hormones that help us relax and unwind. It also burns calories and improves circulation, which can help prevent heart disease.” 
      But it doesn’t stop there. There’s no mistaking your increased heart rate and blood pressure during sexual activity. It turns out, it’s working for us in more ways than one. “Sex requires more oxygen than other forms of exercise, meaning you’re breathing harder for longer,” Murphy stated. “And because your heart rate increases during sex, it’s good for your cardiovascular system—keeping your heart strong and improving blood flow throughout your body.” And yes, that includes solo sex. Still not convinced? Having sex can also reduce stress and anxiety, boost immunity, and help you get better Zzzs. Samantha Jones was onto something…

      So does sex count as exercise?
      If you had the choice between running on the treadmill and getting it on, my guess would be you’d choose the latter (same). Well, I’ve got good and bad news for you: A 2013 study found that getting sexy had less caloric expenditure than jogging, but more than walking. In other words, you are likely getting mild-moderate exercise. So does it count as a full workout? After polling the experts, the answer is basically yes and no.
      “It depends on what benefits you’re looking for,” explained Dr. Catherine Dukes, a sex therapist and educator at The Center for Connection & Desire LLC. “If you are looking to build muscle or improve cardiovascular ability, then sex isn’t enough to replace a workout. But if you’re looking to make sure you’re physically active each day and take care of your body in ways that keep you active, connected, reduce overall stress in your life, help you stop and be mindful, then YES, sex can absolutely be the best workout.” Certified sex educator, Senna Miller, agreed that it’s not enough to replace your gym time. “You may get hot and sweaty, but sex doesn’t replace a solid workout,” she said. “It’s still good for you. Just…not as a full workout.” 
      Bottom line: Sex shouldn’t be your primary form of exercise, but if you’re looking for an excuse to have more sex, by all means. After all, “exercise” doesn’t have to mean a 60-minute class or sweat session at the gym; our bodies are just meant to live less sedentarily. If you mix it in with regular walking, working your muscles, and stretching, sex can absolutely be a beneficial part of an active lifestyle; it just shouldn’t be your only form of activity. 

      What sex positions are most like a workout?
      Let’s be clear: The most important reason to have sex is for your own pleasure. Period. But the fact that sex can make you feel good and give you health benefits should just give you more reason to get in the bedroom. So let’s get physical: What sex positions have been found to be the most physically demanding? According to Lovehoney, Doggy Style, Reverse Cowgirl, or Standing Up are some positions that could make you feel pleasure while boosting the fitness benefits. 
      To try these pleasure-inducing and health-boosting positions at home, certified sex educator Javay Frye-Nekrasova (MEd) recommends some prep work to maximize the benefits (and pleasure), like stretching out wrists for Doggy Style or adding leg workouts into your regimen to work up more strength and endurance for Reverse Cowgirl. To try standing up, add a pillow for comfort against a wall or use a table or chair for support. “For a more physical challenge, try a standing position where one person has their legs wrapped around the person standing,” Miller suggested. “It may cause some laughs, but it will also add some physical work to the session.”
       

      PSA: Tapping Into Your Cycle Can Help You Have Better Sex More

    • 138 Shares

      in fitness and body

      10 Ways To Motivate Yourself To Hit the Gym After Work

      by

      By Ashley Oerman
      Everyone has that moment after a long workday when all you want to do is go home, get into bed even though you totally planned to hit the gym after you left the office. We hear you. So we spoke with experts to round up ridiculously easy tips that double up as gym motivation after a gruelling workday. You can now officially cross your excuses off your list.
      1/ Turn Your Gym Motivation into Office Décor
      Do you decorate your desk with positive affirmations like “Keep calm and carry on” to get you through the workday? It might be a good idea to post some inspirational gym motivation messages around your workspace as well, says Leanne Shear, co-founder and head trainer of Uplift Studios in New York City. You can also tape up images associated with your goals, says Shear. She suggests photos of your favourite fit Instagramer or one of that bikini you’re dying to buy.
      2/ Eat Breakfast
      Setting yourself up for workout success starts within an hour of waking up, says dietitian Wendy Bazilian, co-author of The Super Foods Rx Diet: Lose Weight with the Power of Super Nutrients and an American College of Sports Medicine-certified health and fitness specialist. Even though it’s hours before your trip to the gym, having a smart breakfast will keep your body from depleting its stored glycogen, which you need to stay energised throughout the rest of the day. Eat a solid breakfast with protein, a fruit or veggie and a complex carbohydrate (like whole-grain toast).
      READ MORE: 19 Slider Exercises That Will Make Your Abs And Glutes WORK
      3/ Keep Lunch Light
      Don’t let a food coma get in the way of your workouts. No matter what you’re eating, if you have too much of it, your blood sugar is going to go through the roof and then plummet back down leaving you drowsy and maybe even unproductive, says Bazilian. To fight midday fatigue, eat a light meal like a wrap or salad that features a complex carbohydrate, fruit or vegetable and protein. Also, try to avoid foods with refined carbs or lots of sugar, which can cause you to crash later in the day. Keeping your blood sugar steady will stabilise your energy, help you get more done, and feel awake enough to make it to the gym.
      And get this: When you eat lunch can be as important as what you eat, says Bazilian. Try to eat about four hours before you plan to work out because your stomach takes about three hours to clear out its contents. And if your digestive system is still working to digest your food, it’s using energy that you could be putting towards your workout.
      4/ Pack A Snack
      If making it to the gym four hours after eating lunch is tough for you, make sure you bring a pre-exercise snack to eat about 45 minutes before you hit the road. Since snacks are smaller than meals, this is just the right amount of time for your body to digest most of this snack and use it as energy during your workout, says Bazilian. When you chow down on a small, easily digestible snack consisting of mostly carbs and a little protein, you’re going to have more energy to work harder at the gym, says Bazilian. “It seems a little weird to consume kilojoules before your burn kilojoules, but it’s about the bigger picture,” she says. “You want to feel good while you’re working out and have energy to push yourself.” She recommends an apple with peanut butter or even a latté. Another thing: After your snack, try to get up and move around a bit, says Shear. Getting your heart rate up (even a tiny bit) helps get your blood flowing and keeps you from feeling lethargic, she says. She suggests walking up and down some stairs in your office building or, if you have an office, closing your door and doing a few jumping jacks.
      READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating
      5/ Take Advantage of Your Tech
      Another way to make sure hitting the gym is on your to-do list for the day is to create a calendar reminder on your computer or set an alarm on your phone, says Shear. That little signal serves as a very obvious reminder of your workout goals and can keep you from backing out because you were so busy that you forgot (or “forgot”).
      6/ Change into Your Exercise Gear Before You Leave the Office
      When you switch clothes before you leave work, number one, you’re giving yourself a visual reminder that you’re committed to working out. Number two: You’re making yourself more accountable to yourself and to your coworkers. You’re not going to want to admit that you didn’t work out like you said you were going to, says Shear.
      READ MORE: Is It Better To Do Cardio Before Or After Weight Training?
      7/ And Leave Things at the Office
      If your gym has a location near your office, after you change, leave your work stuff and go exercise with just your gym bag. Shear says this eliminates the temptation to pass up the gym on your journey home because you won’t have your things with you that you need for the night – you couldn’t go straight home even if you wanted to. If your gym isn’t close to work, since it’s summertime, go for a jog or do some interval training near your office building.
      8/ Use the Buddy System
      Instead of making plans to meet up with an old friend over cocktails, schedule a sweat session to catch up. Although you’re probably not going to be chatting it up during a tough bootcamp class or treadmill interval workout, the fact that you’re meeting a friend there will make you less likely to back out, says Shear. Then you can grab dinner after the workout.
      9/ Treat Treats as Gym Motivation
      Go ahead and bargain with yourself. If you look forward to a glass of wine at the end of your day, turn that little treat into a reward for your workout, says Bazilian. No workout? No wine.
      10/ Set the Bar REALLY Low
      If you tell yourself that you have to go to the gym for at least 15 minutes, you’re more likely to go than if you have an all-or-nothing mentality, says Bazilian. “If you make your goal ridiculously easy, it gets you to go. And once you’re at the gym, you might think ‘well, I could probably stay just a little longer,’” she says. Not to mention, it’s totally possible to fit in an effective workout in just 15 minutes – or even five!)
      This article was originally published on www.womenshealthmag.com More

    • 100 Shares

      in fitness and body

      It’s Time For The Virtual Nedbank Runified Challenge

      by

      It’s time for the Nedbank Runified challenge where runner’s join forces all over the country in aid of Mental Health Awareness month and Runify around mental health. This is the perfect first step towards a happier and healthier South Africa.
      Virtual Goal  
      The Runify challenge, in partnership with the South African Depression and Anxiety Group (SADAG), aims to demonstrate that running (particularly in groups) can reduce stress, depression and anxiety. The goal for the challenge is to collectively run 500 000 km by the end of the month. All you need to do is run as many times and as many kilometres as you can each week to help reach the target. Run for a greater cause, Runify for those around you and let’s get this movement going together, one step at a time.

      Join A Group Run
      The Nedbank Running Club is more than a club and welcomes runners of all fitness levels to unify through running.  Join one of the Runified partners in their respective cities for a 5 km group run.
      Durban 
      Nedbank Runified Durban group run hosted by Cuan Walker, Masibulele Mkhundlu & Nicola Schreuder
      Date: 22 October 2022  Time: 08h00 Venue: The Bike & Bean, Snell Parade, Stamford Hill, Durban, 4025
      Johannesburg 
      Nedbank Runified Johannesburg group run hosted by Tumi Sole & Zinhle Masango
      Date: 25 October 2022 Time: 17h30 Venue: Nedbank Running Club, Modderfontein, Flamingo Shopping Centre (Upper parking Area)
      Cape Town 
      Nedbank Runified Cape Town group run hosted by Amy Hopkins, Caley Jack, Nombulelo Mgabadeli & Graeme Richards
      Date: 29 October 2022 Time: 08h00 Venue: vida e caffè Table Mountain
      Join the Nedbank Running Club on Strava
      From 14 – 30 October 2022, run as many kilometres as possible to help Nedbank reach the 500 000 km goal in the two week period.
      Share your runs on Strava and all social platforms with #NedbankRunified and you stand a chance to win prizes, including Nike vouchers, Nedbank AVO vouchers, and Nedbank Running Merch.
       Visit http://www.nedbankrunningclub.co.za to join the Nedbank Running club in your area, no matter what type of runner you are. 
      If you or your loved ones are battling with mental health challenges, there is hope. Visit sadag.org for free resources to manage your mental health. SMS 31393 and a counsellor will call you back or call 0800 567 567 – available seven days a week, 24 hours a day. SADAG has a dedicated WhatsApp counselling chat line on 087 163 2030 available seven days a week, from 08:00 to 17:00.
      *In Partnership with Nedbank More

    • 100 Shares

      in fitness and body

      Eleven First-Time Female Marathon Runners On A Journey

      by

      Empowering Change 
      In what has become an inspiring insight into each ladies’ deeply personal reasons for wanting to conquer their first marathon, the adidas Beyond Impossible Campaign has unfolded with the aims of empowering and encouraging the female community to lean on the sport of running for the purpose of bringing positive change into their lives. 
      [embedded content]
      The eleven ladies have been on a 16-week training program, under the watchful eye of Kathleen Shuttleworth, a Cape Town based running coach who specialises in middle to long-distance training. And even though the end goal is to complete the Marathon, there’s been a strong focus on building a sense of community, ensuring that the journey has been both supportive and enjoyable despite the challenge. 
      Commenting on the spirit amongst the group, Coach Kathleen said, “It’s been such an honour coaching and getting to know the ladies. Their dedication and enthusiasm to the program have been evident from day one. They’re a truly inspiring group of women, and I can’t wait to see each lady cross the finish line!”
      Zoë Brown, Ncebakazi, Kay, Leatitia, Shaakirah, Tracey, Yentle, Ashleigh, Melissa, Jana and Lenise were followed on their journey with beautifully shot 90 second individual videos, as well as a four-part documentary series detailing the 14-week journey of these courageous women.
      Follow the @adidasZA #BeyondMyImpossible #ImpossibleIsNothing conversation on Instagram, and be sure to keep an eye out for these special ladies along the route on race day – they’d love your support!
      *In Partnership With adidas More

    • 138 Shares

      in fitness and body

      How The Women’s Proteas Are Prepping For The T20 World Cup

      by

      Finally! The Women’s T20 World Cup is almost upon us. After a much-anticipated wait, the women’s Proteas will be competing on home turf against the best in the world. The opening match will take place on February 10th 2023 (SA takes on Sri Lanka for the first game) and tickets will be going for as low as R60.
      “Since I made my debut to now, I think the game has become a lot more competitive within the women’s space,” says Protea right-hander Faye Tunnicliffe. “It’s a great place to be to wear the green and gold, especially now we’re gonna have women wearing it in front of the home crowds.”
      READ MORE: It’s Time To Stop Watching The Kids Play Cricket And Get In The Game
      Women’s Proteas: prepping for the game
      The team have a rigorous training programme leading up to the event, with tons of running (sprints and distance runs) involved. There’s running four times a week, with strength training four times a week. There’s stability work involved, too, especially for batters and bowlers, says Faye. “You have to have that core strength and stability in order to perform at your best and avoid injury,” she says. “Also, I think fielding is becoming a lot more demanding within the women’s game. That is becoming a skill within itself. So that you have to be conditioned in order to like take a knock and to dive around and stuff and to recover quickly.”
      For Suné Luus, fitness is a continual journey. “I’ve been on a health journey for a very long time, just trying to be the healthiest I can be,” she says. “So I’m trying to eat very well. I’m trying to condition my body to, you know, sustain me for four weeks of training.” When she’s not on the field, Suné likes to let loose on the bicycle. “I just like take my cycle and I just go wherever… and I live in a beautiful place,” she says.
      READ MORE: Sport Really Can Empower Women — Just Look At Banyana Banyana’s Thembi Kgatlana
      Taking care of their mental health
      The players are also congiscent of how good mental health is and how it impacts every aspect of the game. For Suné, reading and hanging out with her friends is a clutch way to unwind.
      “A lot of the time within professional sport, you need something that takes you away from the game,” says Faye. “Otherwise, if you’re constantly on high alert like you are within a game or within a competition, then you’re just gonna get burnt out.” For Faye, it’s all about taking care of herself – to make herself better for the game. “If you look after the human, you can look after the cricketer,” says Faye. Her method of unwinding? Music. ” I love music. I play guitar. So a lot of the time I’ll sort of just pick up my guitar and play or I’ll read or I’ll call up a loved one.”
      Players will be competing at Newlands, Paarl and Gqeberha. Support your Proteas and grab your tickets here.
      READ MORE: Creating Endless Possibilities For Women In Sport More

    • 163 Shares

      in health and weelbeing

      I Used an Under Desk Treadmill for a Month Straight—Here’s How It Went

      by

      I used to get 10,000 steps in a day without sparing half a thought. Between walking my dogs in the morning, taking a walk break during the work day, going to a workout class after work, and just generally being out and about during the week, my legs were busy. Then, as is the cause of most life changes in the last two years, COVID hit. I was suddenly confined to a 900-square-foot apartment, and the longest walk I took was from my bed to the kitchen and back. That easy 10,000 steps became a sad 2,000 or, on a good day, 3,000. 
      Soon, that eight-week work-from-home period turned into a forever kind of situation. Don’t get me wrong: I absolutely love working from home. I am more productive, comfortable, and all-around happier than I ever was in an office. The only thing wrong was the drastic dive in my daily activity level. Before long, my up-and-at-’em lifestyle turned into a tired, sluggish one. My body really felt the difference. I lost flexibility, strength, and mobility. I started feeling a lot older than I actually was. When I finally decided to do something about it, TikTok had an answer (because, of course, it did). Enter: the standing desk and under desk treadmill combo that quite literally revolutionized my WFH life.

      @hauskris
      Didn’t even walk half the work day and got in soooo many miles!! #walkingpad #treadmilldesk #standingdesk #wfh #wfhlife #wfhhacks #productivity #treadmill #workfromhome
      ♬ original sound – Kristen

      The moment I searched “under desk treadmill” on Amazon, I started seeing tons of TikToks like the one above. (The algorithm truly freaks me out). Here were all these women strutting through their workdays. I wanted to be just like them. After convincing my husband that the equipment investment would 100% be worth it—and not just sit unused in the corner of our office—I hit “add to cart.” But full disclosure: While I thought I would be just like those women on TikTok, once I got the treadmill in my possession, I was wrong. I didn’t start racking up steps. Instead, I slowly added walking at my desk into my routine as much as possible. And I saw my body and productivity reap the benefits of just a smidge more activity each day. We all gotta start somewhere, right?
      So if you, like me, love working from home but also need to be a bit more active, the walking pad won’t make you that girl overnight. But, it will absolutely help. Need proof? Here’s how one month of using an under-desk treadmill improved my health—mentally and physically—and my performance and productivity at work.

      My Setup

      Don’t get me wrong. I love an aesthetic, beautiful home office as much as the next person. But if you’re going to dive fully into an ergonomic lifestyle (and trust me, your body will thank you if you do), you have to sacrifice a bit of style. However, I love pretty things way too much to completely ruin my home office vibe. So, I searched high and low for the perfect desk and walking pad for my office. Here’s what I landed on: 

      Comhar All-in-One Standing Desk
      I love how sleek and unassuming this desk is. Plus, it packs so much utility in a small frame that I don’t know if I’ll ever be able to live without it. The programmable height settings, USB charging ports, and storage drawer are a big step up in functionality from my old desk.
      2 colors available

      2 in 1 Folding Treadmill
      I can’t lie. This treadmill is pretty big and hard to put out of sight. But the point isn’t to look pretty here. It’s to help you sneak more movement into your days. This option comes in a ton of colors to fit your aesthetic and is a relatively affordable option compared to others in the market. I haven’t looked back once since I ordered it.
      7 colors available

      Versa 3
      I put a Fitbit on for the first time in 2018 and haven’t been caught without one since. I love seeing and tracking the data from my different workouts—like steps, calories, and heart rate zones. It helps me tangibly work towards my workout goals and keep me on track. Bonus: Because I’ve been using a Fitbit for so long, I can really see just how far I’ve come in terms of my overall fitness, which is a huge boost whenever I feel stuck in a rut.

      Week 1

      I went all in on day one and walked nonstop for a full hour. It was so easy to fit it in during a meeting that I was mostly listening to rather than leading. However, that was the only day I went as hard as I did. For the rest of the week, I walked for about 30-40 minutes during meetings each day. But to my surprise, that still brought in a ton of extra steps I wasn’t getting before. Even better, walking made those meetings absolutely fly by. I was more energized throughout the day. (Take that, midday slumps.) I just felt good by being slightly more active. Hate to break it to you all, but it turns out moving your body does make you feel better.
      This week had a minor setback on Thursday, though. I had a migraine and couldn’t bring myself to stand up for too long, let alone go on a walk. I set out at the beginning of the week to dive in and walk every single day. (Heck, I thought I’d get at least 15,000 steps each day). In retrospect, that was a tad ambitious. But this first week served as a reminder of two crucial things: It takes time to build a habit, and I need to give myself grace.

      Week 2

      After watching more and more people share how they used their walking pad at home on TikTok, I decided to make one key change to my routine: I’d wear my Fitbit on my ankle rather than my wrist to track my steps more accurately. This was especially important because I found that my Fitbit tracked absolutely nothing while typing and using my mouse. And what’s the point of it all if I can’t see how great I’m doing? My husband wisely pointed out that even if my Fitbit didn’t count the steps, my body did. But I can’t help but love it when my Fitbit lights up and tells me, “Good job!” after reaching my daily goal. It makes me feel accomplished. Luckily, the Fitbit on the ankle hack works wonders—even if it looks a bit ridiculous.
      While that’s one problem solved, another presented itself this week. Turns out, walking and working at the same time is a lot easier said than done. I got the hang of typing and walking easily enough, but using a mouse was damn near impossible. Any tasks that involved a lot of clicking around (I’m looking at you, Excel) became sitting tasks, once and for all. 
      That said, walking while reading articles or writing stories or emails made those tasks, like meetings, fly right on by. I also found myself more focused on the task at hand. Something about having to walk and work at the same time made my brain extra attentive to what was happening in front of me. So far, this was a winning experience all around.

      Week 3

      By this point, I had fully conquered the learning curve that came with my new setup. I actually looked forward to walking each day. I reserved my walking periods for meetings or tasks that didn’t require a ton of computer work, like reading story submissions or going through emails. Because I structure my day around the different types of tasks I do (task-blocking, if you will), adding walks into my day was super easy. I reserved my walking for around midday when I felt the slump creeping in.
      Rather than wallow at my desk and watch time slowly tick by, changing from sitting to standing and walking brought me out of my funk immediately. It gave me a boost of energy. Before I knew it, that period of work was over (with time to spare, I might add), and all that was left of the day were the administrative tasks I always save for the last hour or so of work.
      As for my body, by this point, I was no longer getting winded after 30 or more minutes of walking. I felt more mobile and healthier than I had in a really long time—and all it took was a minor routine change.

      Week 4

      By week four, walking was as much a part of my routine as letting my dogs out in the yard each morning. It was what I did as soon as the clock struck 11 a.m. On Wednesday this week, however, I simply wasn’t up for it. Rather than beat myself up over it, I remembered what I learned way back in week one: It’s OK to give myself a day off. It might just be what my body needs that day.
      Speaking of my body, the changes in it had more to do with how I felt rather than how I looked. I’m more flexible, less tense, and my mind feels clear. Plus, my work is better for it. And that was the biggest surprise of all. 
      I knew walking like this would do wonders for my health, but I was not expecting my productivity to skyrocket the way it did. I consider myself very productive even on a bad day, but walking during certain tasks made them go by so much faster. While I may not walk every single day moving forward, I’m so glad I invested in this equipment. Getting movement in my day has never been easier. It’s the perfect addition to my regular workout routine. Consider this a 10/10 experience and something I think everyone who works from home should try.

      Experts Say To Prioritize This Workout Over Anything Else More

    • 138 Shares

      in fitness and body

      19 Slider Exercises That Will Make Your Abs And Glutes WORK

      by

      Slider exercises are a killer. The discs, also known as gliders, can be replaced with any household object, like a towel or paper plate. What’s key is that you use a smooth surface.
      Sliders are what’s called an “instability surface,” which “forces you to engage your muscles the entire time” to do the move correctly, says Janeil Mason, head trainer at Brrrn in New York, who also has a Masters in exercise physiology. Whether you’re doing the concentric or eccentric part of an exercise (flexing vs releasing), you’re always working. And slider exercises especially work your core and glute muscles during every move, but you can expect to tone your arms and legs, depending on which limb is making contact with the discs. “It’s challenging for everyone—even an elite athlete,” says Mason.
      Another benefit: They’re super-convenient. You can carry them around with you, and use them anywhere—all you need is a floor. “Sliders are also a great way to up the intensity of a bodyweight workout, without adding weights,” says Mason. And, last but not least, they’re cost-effective (you can score a set for less than R100 from MRP Sport.)
      Try out some of Mason’s favourite slider exercises below.
      Time: 10 minutes
      Equipment: Sliders
      Good for: Total body
      Instructions: Choose five moves below. For each move, complete 50 seconds, followed by 10 seconds of rest. Repeat the entire five-move circuit twice.
      Slider Exercises #1: Alternating Leg Curl

      How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling, with your feet placed on sliders. From this position, slide your right leg out until it’s nearly straight, then return to start. Repeat with your left leg. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: 11 Lat Exercises That Will Totally Sculpt Your Back
      2 Bear Shoulder Tap With Tuck

      How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, lift your left hand up to touch your right shoulder. Return to start. Then repeat on the right side. While bracing your core, extend your legs behind you, until your body forms a straight line from head to feet. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      3 Burpee

      How to: Stand with feet hip-width apart, with sliders under your feet. Drop your body down into a low squat position, with your hands touching the ground. Then slide your feet back, landing in the pushup position. Lower into a pushup, then press back up. Now, repeat the motion backwards: Jump your feet forward to the outside of your hands so you’re in a low squat position, then stand back up. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      4 Cross-Body Mountain Climber

      How to: Get into a pushup position with your arms straight and your body in a straight line from your head to your ankles. Bring your right knee toward the left side of your chest. Return to the starting position and repeat with your left leg. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating
      5 Curtsy Lunge

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Keeping your feet in the same position, raise to stand. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      6 Knee Tuck To Pike

      How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Then, keeping your knees straight, bring your feet toward your arms, ending in a pike position. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: The 10-Minute Abs Workout That Will Totally Transform Your Abs
      7 Knee Tuck To Pushup

      How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Complete a pushup, then return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      8 Lateral Lunge

      How to: Stand with your feet hip-width apart, hands on your hips, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      9 Lateral Lunge With Pulse

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Lift up an inch, then lower back down. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      READ MORE: ‘Hold’ These Moves For An Isometric Workout That’ll Torch Kilojoules
      10 Lying Leg Curl

      How to: Lie flat on your back, with your arms at your sides, and heels on top of sliders. Engage your hamstrings, bend your knees, and bring your feet toward your butt. Slowly return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      11 Plank Jack

      How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, making sure your upper body doesn’t move. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: The 11 Best Lower Abs Exercises To Add To Your Routine ASAP
      12 Plank Up-Down

      How to: Get in a plank position, with your shoulders stacked over wrists, and feet placed on sliders. Lower one elbow down to the ground, followed by the other. Then, press your right arm into the ground, followed by your left, to lift your body back to a high plank position. Be sure to keep your torso as still as possible the whole time. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      13 Pushup With Plank Jack

      How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, and lower your body down into a pushup at the same time. Push back to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      14 Bear Crawl Tuck

      How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, reach your right hand out, followed by your left until you’re in a full plank position. Then, bend your legs and slide your feet forward, until your knees nearly touch your chest. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      15 Sliding Pushup

      How to: Place your hands about shoulder-width apart on the floor, with sliders underneath. Then extend your legs behind you, so your body should form a straight line from head to heels. Keeping your core tight, slide your hands to the side, and immediately lower your body toward the floor. Press back to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      16 Lateral Lunge

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, as you push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Keeping your knee bent, slide your right leg back to meet your left. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      17 Reverse Lunge

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your left knee bent, bring your right leg to meet it. Slide back, until your knees are 90-degree angles. Push through your left foot to stand. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      18 Twisted Lunge With Tuck

      How to: Get into a lunge position, with sliders under your feet. Then, press your right hand into the ground next to your leg, and twist your body open to the left, with your left hand in the air. Maintaining this position, bring your right leg in to meet the left, then return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      19 Reverse Lunge With Twist

      How to: Stand with your feet hip-width apart, with sliders under your feet, and hands behind your head. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your hands behind your head, twist your body to the left. Return to centre, then push through your left foot to return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      This article was originally published on www.womenshealthmag.com  More