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      Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

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      Looking to squeeze in a workout but feeling like you’re running low on time? We know the feeling all too well. Meet Angelique van den Linde – Fitfluencer, Legallyfit trainer, lawyer and mom of two. She’s got the ultimate routine for those jam-packed days. In just 15 minutes, she’s about to whip you into shape using nothing more than an office chair and a resistant band (heck, even tights could do the trick!). Yup, no need for fancy equipment and marathon gym sessions – with Angelique’s knack for transforming everyday items into workout tools, you’ll feel like you just stepped out of a gym class without ever leaving home (or the office for that matter).

      Equipment: Chair and resistant band/tightsTime: 15 Minutes

      How It Works

      Start with a warm-up which consists of butt kicks, hamstring curls, toe taps, mountain climbers and a few stretches to get you going for the full workout. Trainer tip: remember to keep those knees soft throughout the workout. The routine consists of 3 different workouts of 3 sets each.

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      Resistance Band Workout  

      3 Sets | 10 Reps Each

      Bicep Curls 

      To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends and arms at sides. Bend elbows, bringing hands up in front of shoulders slowly and with control. (Upper arm and wrist should stay still; only forearm should move.) Pause, and lower down slowly all the way to the bottom.

      Tip: if it’s too easy, the band is too light or too long, make it a bit shorter to really feel the burn. 

      Lateral Raise Into Tricep Kickback

      To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides. Raise arms outward to the sides until parallel to the floor. From here, take your arms back and pulse upwards, engage core and straighten elbows so hands push back until arms are fully extended behind body. Try and get your arms as high as possible. 

      READ MORE: This 10-Move Resistance Band Arm Workout Is No Joke

      Chair Workout 

      3 Sets | 10 Reps Each

      Chair Runs 

      Place a chair in front of you and position your hands on the chair in a mountain climber position, with your body in a straight line and avoiding arching your back. Drive your knees up toward your chest in a running motion while maintaining a steady pace according to your fitness level.

      Tip: Ensure the chair remains stationary; if it moves, readjust your body position to maintain stability. 

      Chair Jumps

      With a chair in front of you, place both hands on the chair and perform consecutive jumps in and out, maintaining a consistent rhythm. Focus on landing softly to reduce impact on your joints while maximising muscle engagement.

      Narrow Squat

      Start with your feet hip-distance apart and hold onto the chair. Lower your body into a squat position while keeping your chest upright and knees aligned with your toes. Focus on engaging your leg muscles as you lower and rise back up to the starting position.

      Wide Leg Squat 

      Begin by placing one foot on the chair and stepping to the side with a wide step. Slowly lower your body into a squat position, ensuring your knees are aligned with your toes. Touch the floor and hold briefly before lifting your heel to engage your calf muscles. Alternate sides.

      Cardio Workout 

      3 Sets | 10 Reps Each

      Mountain Climbers

      Assume a pushup position with your arms completely straight. Lift your right foot off the floor and slowly raise right knee toward your elbow, lower and then raise your left knee to your elbow. That’s one rep.

      Burpees

      Start in a standing position, squat down and place your hands on the floor. Jump your feet back into a plank position, perform a pushup, jump your feet forward toward your hands. Finally, jump into the air with your arms raised overhead.

      Squat Jumps 

      Start by standing with your feet shoulder-width apart. Lower into a squat position, then explosively jump upward while extending your arms overhead. Land softly back into the squat position and immediately transition into the next repetition. Focus on maintaining proper form and control throughout the movement. That’s one rep.  More

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      8 Ways To Build Stronger Thighs

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      The power of being able to build strong thighs lies in the ability to move better. Think about how much you walk around, trek up and down stairs, and go from sitting to standing all day. Every single one of those movements will become easier the more you work out your legs, particularly your thighs, or what would include your quads (the muscles on the front of the upper leg), abductors (outer thighs), adductors (inner thighs) and even your hamstrings (back of the upper leg).

      “If you want to live for a long time, you have to be strength training. There is no substitute for strength,” says Danielle Barry, a certified personal trainer. Plus, the more you move and the smarter you train, the better your movement patterns, making everything from running, walking and jumping smoother too.

      To get you to peak performance in and out of the gym, check out the best types of exercises that build strong thighs.

      1. Combine strength and cardio

      “People get fearful of putting on too much muscle and having big legs, so they turn to cardio for the solution to that issue,” says Barry. “But I like to make it known that if you’re looking to change the composition of your legs—more muscle and less fat—you have to do a combo of both strength and endurance training.”

      In other words, while you can run around town as much as you want, or hit the elliptical too, you still have to pick up some weights if you want to build strong thighs.

      READ MORE: Use These 5 Resistance Band Moves To Ease Knee Pain

      2. Squat, squat and squat again

      Focusing on functional movement patterns — think: squat, lunge, push, pull — is the smartest way to train your legs. And squats are a top-notch way to specifically target your thighs, working 360-degrees of your upper leg. Even better, squats mimic that stand-up and sit-down pattern you move through during the day. Plus, you can easily scale them to your fitness level, says Barry.

      Begin with bodyweight squats: Start standing with feet hip-width apart. Send the hips down and back and bend the knees, keeping weight in your heels. When you’ve mastered that, move up to a goblet squat, holding a kettlebell or dumbbell at your chest.

      Next up, graduate to squatting with a barbell or dumbbells held in a racked position (weights at the shoulders). The key is to keep your torso vertical and spine neutral—the more upright you are, the more quad-dominant the exercise.

      3. Learn to love lunges

      Lunges copy the movement pattern you take when you go for a walk, shifting weight from one foot to the other. And they seriously tone your thighs, while strengthening most leg muscles. Start this exercise out bodyweight style, just like a squat, until you’ve built up the confidence and form to take it up a notch.

      Begin standing with feet together and then step one foot back about 60cm (depending on how tall you are) and lower down so both knees bend 90 degrees. Then press back up to the top. Aim for 10 reps on each leg for three rounds, Barry suggests.

      To up the ante on your lunge, add weights, holding a dumbbell or kettlebell at your chest, or one on each side, with arms straight down by your sides. You can also place the back foot on a box or bench behind you to turn your lunge into a Bulgarian split squat, which ups the stability challenge. (See above for example.)

      4. Do more single-side moves

      Speaking of lunges — along with moves like pistol squats, staggered deadlifts, or split squats — these types of single-side exercises help you pay better attention to the differences in strength between your left and right sides.

      “I tell people: Our limbs are sisters; they are not twins,” says Barry. “You have a dominant and non-dominant side, so when you’re running or biking or lifting or doing Pilates, you’re going to find one side works harder than the other… Your goal should be to try your best to get your non-dominant side as strong as your dominant side, or as close as possible.”

      Next time you do any single-side exercise, focus on how each side feels and spend a little more time on that weaker side to help fix the imbalance. This will make you less injury-prone and can increase overall health and body composition, Barry says.

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

      5 Step on a machine

      Almost any cardio machine — the treadmill, elliptical, stair climber and rower — will help you build stronger thighs. Your legs do a lot of the work after all. (Yes, even on the rower — push off that board!)

      Barry recommends opting for intervals on any of this equipment, working at an all-out effort for 30 seconds, then resting for another 30. Try to hit 10 rounds.

      “If you’re constantly working then resting, your body will burn fat to keep up with the work put into each interval,” she says. To really make your legs feel like Jell-O, she suggests opting for the bike or Stairmaster.

      6. HIIT it big

      Of course, you don’t have to do interval training only on a machine. You can take your HIIT workout anywhere. If you’re running outside, simply add sprints into your typical jogging pace. “Running is a fantastic way to develop those thigh muscles,” Barry says.

      Or if you’re in your living room, add plyometrics to your routine. Squat jumps and jumping lunges, along with burpees or skaters require powerful legs to propel you to the top.

      READ MORE: 30 Plank Variations That Will Transform Your Core From A Trainer

      7. Grab a booty band

      Follow almost any trainer on IG and you’ll probably see a band wrapped around her thighs at some point, especially if she’s a runner. And that’s because that band strengthens the abductors of the hip, or your glutes and tensor fasciae latae (TFL) — a muscle of the thigh that helps to move the leg away from your midline (aka abduction).

      With the band placed around your thighs, you can easily turn moves like squats and leg lifts into a serious leg-burning sequence.

      Barry’s favourite move to do with the band to target the thighs and glutes is a lateral step: Holding a shallow squat position and keeping your legs hip-width apart and feet parallel, take 10 to 15 steps to one side and then back in the other direction. Embrace the burn on your backside.

      8. Squeeze something soft

      Don’t forget about those inner thighs! Your adductor muscles pull your legs in toward each other and to strengthen all of them, you should grab a squishy ball or a foam yoga block, Barry says.

      Take the block between your legs and squeeze, holding for a second, then release. Do 10 to 15 reps.

      You can do this standing, while holding a wall sit, as you maintain a plank position, or in a glute bridge exercise (seen above). The harder you squeeze, the more you burn out those inner thighs.

      This article was originally published on www.womenshealthmag.com by Mallory Creveling More

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      The Beginners Guide To Foam Rolling Correctly

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      Foam rolling – or “self-myofascial release” – will ease tension as you roll muscles over a foam cylinder.

      How it works: the pressure softens, lengthens and realigns the fascia, promoting muscle relaxation. Not only does it feel amazing, but it also helps break up knots and reduces the risk of injury. Check out these three moves, perfect for anytime use – whether it’s before, after, or even during your workout routine.

      Tip: Each complete roll (down and back) should take at least five seconds. If any spot feels especially tight – you’ll know from the way it hurts like crazy as you pass over it – pause at that spot for an extra two seconds before continuing.

      IT Band Roll

      Lie on your left side with your legs straight and your left hip on a foam roller. Place your palms on the floor in front of you and place your right foot flat on the floor in front of your left knee. Straighten your arms and lift your torso off the floor. Press your body weight on the roller. Slowly roll from the hip down to the knee and back up to the hip. For a deeper stretch, rest your right leg on top of your left as you roll. Repeat on the right leg.

      READ MORE: The 3 Stretches You Should Be Doing Daily

      Hammy Roll

      Sit on the floor with your legs extended. Place your left foot flat on the floor next to your right calf and place the foam roller under your right knee. With your palms on the floor behind you, lift your butt and right foot, keeping your hands still, and slowly roll from the back of the knee joint up to your hip and back. Do another rep with your leg turned in slightly, then one with your leg turned out; repeat on the other side.

      Back-it-Up Roll

      Lie with a foam roller under your upper back and your feet a ruler’s length from your butt. Raise your hips and torso so that most of your body weight rests on the roller. Cross your arms, then lift your elbows towards the ceiling so the roller is in contact with your back muscles, not your shoulder blades. Keeping your feet planted, slowly roll down until the roller hits the small of your back, then return to the starting position.

      READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain

      Foam Rollers Recommended By Our Editors:

      Trojan Compact Roller

      This roller provides deep tissue relief with its lightweight, high-density foam. Its compact size makes it travel-friendly, ideal for on-the-go muscle relaxation and improved flexibility.

      Trigger Point Grid 1.0

      Replicates a massage therapist’s hands? Sign us up! This foam roller enhances mobility by targeting tight muscles and knots with its Distrodensity zones. Plus, it is compact and durable.

      Hyperice Vyper Go

      Behold the roller of all rollers! Power meets portability for on-the-go wellness. Energise your body with its compact, vibrating design, perfect for home or travel self-care routines. More

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      Use These 5 Resistance Band Moves To Ease Knee Pain

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      Niggling knee pain can make it hard to keep up your exercise habit, even if you aren’t running marathons. These resistance band knee exercises could help. They strengthen the joint so your knees can cope better with the demands of your workouts.

      Where does knee pain from exercise come from?

      You don’t need to be a long-distance runner to suffer from knee pain. It can show up during squats and lunges or even just climbing the stairs. And it’s hard to ignore. Typically, knee pain from exercise occurs when the muscles and joints are overused, leading to pain either during or after the workout. You’re not alone: one estimate is that about 25% of adults experience knee pain. Among women, the number is higher and affects around 30% of female runners and is called runner’s knee.

      How to ease knee pain

      Often, strengthening the surrounding leg muscles can help take pressure off your knees. But the trick is not to do more squats and lunges, but rather to target the smaller, stabilising leg muscles with small, precise movements. Hayley Schuter, a physiotherapist at HSPhysio in Cape Town, often prescribes these five strength exercises to patients suffering from knee pain. Bonus: All you need is a light, stretchy resistance band and something sturdy to attach it to. 

      READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

      How these resistance band knee exercises work

      While these moves may not look as impressive or torch as many kilojoules as, say, a box jump, you’ll feel the burn as you isolate those smaller muscles. And the stronger they become, the better your box jumps, squats and other big movements will be. Perform each of these moves until fatigue – you should feel a slight exercise burn, but not pain – then move on to the next. Do two to three rounds in total.

      A dose of common sense: If you’re suffering from debilitating pain or have recently injured yourself, skip the online workouts and head directly to your physio – there could be something more serious at play. 

      1. Standing Knee Extension

      Tie a loop in your band. Close it in the door or tie it around a sturdy chair or table leg.

      Step into the band at knee height and move back to create resistance in the band, causing your knee to bend.

      With a slow and controlled movement, straighten your knee into the band, then bend back to start.

      2. Clam

      “This is a nice exercise for people who have pain with standing exercises, like squats,” says Schuter.

      Lie on your side with knees bent and the band looped around your knees.

      Without rolling back, lift your top knee up into the band.

      READ MORE: Hunch Over Your Desk? These Moves Will Sort Out Your Shoulders STAT

      3. Lying Knee Extension

      Another good one if you feel pain during standing exercises.

      Lie on your back, band looped under one foot with the knee bent, holding the ends in your hands.

      Straighten your knee as you press the band upwards.

      4. Sumo Side Walks

      Tie the band around your knees and stand in a mini squat position, legs close together.

      Walk sideways, then reverse back to start.

      “You can vary this one by taking a few steps to the one side then coming back or walking forward and back in the mini squat position,” says Schuter. “When you get stronger, progress by putting the elastic around your ankles.”

      5. Standing Adduction

      “Most knee exercises concentrate on strengthening the outer leg muscles and this one balances it out,” says Schuter.

      Tie one end of the band to a sturdy chair or table leg and the other end around your ankle.

      Walk out to get enough resistance from the band and hold on to something for balance.

      Start with feet apart, pulling your banded foot in towards your other foot.

      As you get stronger, progress to kick your banded foot past your other foot.

      READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain

      Watch one of our WH staffers perform the moves:

      [embedded content] More

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      10 Super-Cool And Inspirational Fit Moms You Need To Follow On Instagram

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      When you’re doing the most just to keep your new little human alive, it’s a winning day when you find time to wash your hair. As for exercise? Healthy eating? Leaving the house? This is what dreams are made of.  Well, these fit moms are proof that there is hope. Follow them on Instagram for fun ways to incorporate baba into your healthy lifestyle, post-baby workouts and, most importantly, to remind yourself that you’re not alone in this strange, new world.

      1. Takkies

      @Takkies7

      SA’s queen of sass and self-love shares heartwarming videos featuring her adorable daughters. Trust us, these kiddos are natural-born co-stars (following in their mom’s dancing shoes)! Follow Takkies for a dose of positivity and some delightful family moments.

      2. Abbi McDuling

      @_activeliving

      The mama we just can’t get enough of! She’s all about prioritising self-love and embarking on a journey every mom can relate to. As she puts it, “My body will NEVER be the same again & neither would I want it to be because these changes have transformed me into a mother & given me my beautiful baby boy.”

      3. Uleen Fourie

      @uleenfourie

      Uleen is a health coach, a soon-to-be mom of two and the co-founder of Health-e App. Juggling motherhood and fitness like a pro, her feed is loaded with quick workout videos and time-saving healthy food ideas. Need pregnancy fitness tips? She’s got those too! Plus, Uleen keeps it real about the ups and downs of motherhood.

      READ MORE: Hey New Mom — These Products Will Change Your Life

      4. Daniella Lagerwey

      @healthylivingwithdaniella

      Daniella is all about pregnancy and postpartum workouts, guiding women on their healthy living journey. With her easy-to-follow workouts, she offers great advice and shares mouthwatering recipes to keep you on track.

      5. Kayla Itsines

      @kayla_itsines

      With a whopping follower base of over 15 million, chances are you’re already following Kayla Itsines. This fit mama’s account covers it all: high-intensity, strength, pregnancy, post-pregnancy and low-impact workouts.

      6. Caley Jäck

      @caley.jack

      Former WH cover star Caley Jäck is not just a mom of two, but also the ultimate #bodygoals! Check out her Instagram for workout videos featuring her adorable ‘babas’. As she mentioned in one of her posts, “I want my girls to love physical movement as they grow up, to have a healthy relationship with exercise and food and to have it built into their daily lives.” Follow Caley for some inspiring workouts and heartfelt messages about fostering a healthy lifestyle for the next gen.

      READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle

      7. Raeesa Solwa

      @RunItWithRaeesa

      We’re totally inspired by this Durban-based biokineticist and running coach’s workouts. While her kids are all grown up now, her older content is packed with bright ideas for working out safely with a bump on board and the road to recovery.

      8. Rachel Brathen

      @yoga_girl

      If you’re looking for a dose of calm and inspiration in your feed, Rachel Brathen, also known as Yoga Girl, is a must-follow. With her soothing yoga flows, candid reflections on motherhood and glimpses into her daily life, Rachel offers a sanctuary of mindfulness and positivity.

      9. Emily Skye

      @EmilySkyeFit

      For every reward that comes with being a new mom, there’s also a boatload of struggle and self-doubt – which is why it’s so comforting to see Emily talk openly about issues like her postpartum depression, how much work really goes into shedding the baby weight in a healthy way and some of the totally gross “joys” of motherhood that no one usually talks about.

      READ MORE: Here’s How To Actually Practise Mindfulness And Unlock Inner Peace

      10. Meg Lagerwey

      @the_good_gut_guru

      Finding time for a well-balanced meal might feel daunting, but look to Meg, mama of two, for healthy and nutritious meals the entire family can enjoy. As a certified wellness and nutrition coach, she’s passionate about gut health and shares delicious, wholesome recipes that make eating well a pleasure. More

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      Get Moving The Fun Way With This High-Energy Dance Workout

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      The gym isn’t for everyone and if that includes you, it’s totally fine. There are many ways to get a good workout in. And right up there, is dancing. You might not think of shaking your booty as exercise, but spend a Friday night burning up the floor at the klurb and don’t be surprised if you struggle to get out of bed the next day. This dance workout from Toka Lintsa is perfect for women who love to move on the dance floor, not so much on the gym floor.

      Work Out Without Even Realising It

      So how do you turn your love of dancing into a workout? It’s easier than you think! “Dancing comes from the inside,” says Toka. “What you see inside a club, try to see which muscle groups it targets – like if you get down low, this is a squat and it benefits your thighs.” Similarly, moving your arms works your shoulders and the muscles of your upper back. You may not be holding any weights, but do it for long enough and you’ll feel the burn, don’t you worry!

      READ MORE: 6 Dance Fitness Lessons From The Fitness Marshall

      Toka’s 15-Minute Dance Workout

      Ready to give this whole dance workout thing a try? Try this routine from Toka. Spend five minutes learning the moves, then when you’re feeling confident, dance along with Toka in real time. Got it down? Repeat the dance, feeling free to improvise as you go along and feel the beat. Just like any dancing, a dance workout should be free and fun.

      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

      [embedded content]

      Your Moves

      1. ‘Roll It Dance’

      Walking squats: 8 steps to the front

      Spin punches to a dynamic shoulder roll: alternative sides x4

      Reversed walking squats: 8 steps/counts to the back

      Spin punches to a dynamic shoulder roll: alternative sides x4

      2. ‘Kick and side-tap’

      Kick and side-tap: alternating sides x8 times

      3. ‘Upper body roll-tap’

      Upper-body roll and toe-dip: alternating sides

      Report To The Dance Floor!

      The WH editors have dropped their go-to dance workout jams and trust us, resistance is futile! Try not to groove along as you add these tracks to your playlist. Feel free to throw in your own signature moves and make it a dance party workout. More

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      30 Plank Variations That Will Transform Your Core From A Trainer

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

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

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

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

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

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

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

      1. Down Dog To Knee Drive

      How to:

      Start in a high plank position.

      Lift hips into a downward dog position.

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

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

      Continue for 30 seconds.

      Repeat on the opposite side.

      2. Side Plank Crunch

      How to:

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

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

      Return to start and continue for 30 seconds.

      Repeat on the opposite side.

      3. Side Plank Knee Raise

      How to:

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

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

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

      Repeat on the opposite side.

      4. Side Plank Toe Tap

      How to:

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

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

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

      Repeat on the opposite side.

      5. Forearm Plank Saw

      How to:

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

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

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

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

      6. Forearm Plank With Knee Touch

      How to:

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

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

      Reverse the motion.

      Repeat with left knee.

      Continue alternating for 45 seconds.

      7. Plank Knee-To-Elbow

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

      How to:

      Start in high plank position.

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

      With control, reverse movement to return to start.

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

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

      8. Bird Dog

      How to:

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

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

      Slowly return to start.

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

      9. Plank Hip Dips

      How to:

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

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

      Immediately drop the left hip toward the floor.

      Continue alternating for 45 seconds.

      10. Plank Shoulder Tap And Jack

      How to:

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

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

      Simultaneously jump feet together and replace hand on the mat.

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

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

      11. Side Plank Thread The Needle

      How to:

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

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

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

      Reverse the movement to return to start.

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

      12. Forearm Plank Knee Tap

      How to:

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

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

      Gently tap the mat and straighten legs back out.

      Continue repeating for 45 seconds.

      13. Plank Jumps

      How to:

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

      Bend knees and jump both feet in toward arms.

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

      Continue repeating for 45 seconds.

      14. Plank Up Downs

      How to:

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

      Lower right forearm to the mat.

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

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

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

      Continue repeating for 30 seconds.

      15. Side Plank Hip Dips

      How to:

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

      Use obliques to lower hips toward the mat with control.

      Reverse the movement to return to start

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

      16. Single-Leg Knee Drive to Kick Out

      How to:

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

      Drive right knee to tap right elbow.

      Straighten right leg back and up without moving hips.

      Lower right foot to return to start.

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

      17. Quad Hold Knee Taps

      How to:

      Start on all fours, in tabletop position.

      Lift knees to hover two inches off the ground.

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

      Return right hand and left foot to floor.

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

      Replace left hand and right foot on the amt.

      Continue alternating for 45 seconds.

      18. Bear Plank Shoulder Tap

      How to:

      Start on all fours, in tabletop position.

      Lift knees to hover two inches off the ground.

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

      Replace right hand on the floor.

      Repeat with opposite side.

      Continue alternating for 45 seconds.

      19. Side To Side Plank Hops

      How to:

      Start in a high plank position.

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

      Repeat on the opposite side.

      Continue alternating for 45 seconds.

      20. Sprawl

      How to:

      Start in a high plank position.

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

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

      Raise arms next to ears.

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

      Continue for 45 seconds.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      21. Forearm Plank

      How to:

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

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

      Hold the position for 45 seconds.

      22. Scapular Pushup

      How to:

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

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

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

      Repeat for 45 seconds.

      23. Modified Side Plank

      How to:

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

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

      Hold the position for 30 seconds.

      Repeat on the opposite side.

      24. Side Plank

      How to:

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

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

      Hold the position for 30 seconds.

      Repeat on the opposite side.

      25. Renegade Row

      How to:

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

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

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

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

      26. Plank Jacks

      How to:

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

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

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

      Continue jumping in and out for 45 seconds.

      27. Plank Punches

      How to:

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

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

      Replace hand on mat.

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

      Continue alternating for 45 seconds.

      28. Reverse Plank

      How to:

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

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

      29. Plank Jacks

      How to:

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

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

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

      Continue jumping in and out for 45 seconds.

      30. Classic Plank

      How to:

      Start on the floor on your hands and knees.

      Place your hands directly under your shoulders.

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

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

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

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

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      in lifestyle and culture

      Not a fan of the gym? Here’s 6 home workout programs to try

      by

      Life

      by Sarah Joseph
      2 hours ago

      The best apps for starting a new regime, and staying on it. Track your progress and stay motivated with daily check-ins and goal setting designed to optimize your output.
      Nike+ Training Club

      Train form the comfort of your living room with workout routines, nutrition advice and expert help to improve your overall health and wellness, fast.
      For more information visit nike.com
      Sworkit

      With more than 400 unique workouts designed to provide an innovative fitness experience, so whether you’re an absolute beginner, intermediate, or advanced, Sworkit makes it simple to get in shape and stay in shape.
      For more information visit sworkit.com 
      Melissa Wood Health

      Using special techniques, the MWH method sculpts beautiful long lean lines throughout your entire body using precise, low impact movements to give you a toned figure.
      For more information visit melissawoodhealth.com 
      STEPPI

      This homegrown UAE app unites residents by helping them join citywide fitness challenges or embrace private ones to complete different fitness goals every day.
      For more information visit steppi.com
      LES MILLS ON DEMAND

      From beginner to advanced plans, the app has workouts, which are scientifically designed to achieve results with world-class instructors doing array different workouts.
      For more information visit lesmills.com 
      SWEAT

      Led by celebrity trainers such as Kayla Itsines, Kelsey Wells and many more making it the world’s largest female fitness community to help women feel stronger each week with a host of workout videos to weekly meal plans.
      For more information visit sweat.com 
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied, Instagram, Feature Image: Getty More