Legs

Subterms

    Latest story

    125 Shares

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

    by

    This killer tone-up workout ticks a few convenient boxes. It requires zero equipment, fires up your muscles, tones and gets up your heart rate. The best part? It takes just 15 minutes of your time.

    This tone-up workout was designed with the help of exercise physiologist and fitness trainer Amy Dixon. It’s perfect for when you’re stuck somewhere with no gym access, or just want to get a workout in with little time to spare.

    How to do this tone-up workout:

    Do these moves one after another with no rest between them. When you’ve finished the last move, pause for 30 to 60 seconds, then repeat the circuit twice more.

    The Tone-Up Workout

    One-Leg Squat, Floor Reach And Press

    Stand with your feet hip-width apart and your arms at your sides.

    Bend your left knee, lifting your foot behind you.

    Squat and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes.

    Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you.

    Lower your left leg and repeat on the other side. That’s one rep. Do 12 to 15 reps.

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

    Push-up Crawl

    Get in a high plank position (top of a push-up) with your hands wider than shoulder-width apart.

    Lower your chest as close to the floor as you can. Holding that position, lift your right knee to the outside of your right elbow.

    Return to a high plank, then push back up to the starting position; repeat on the other side. That’s one rep. Do 12 to 15 reps.

    READ MORE: 18 Feel-Good Workouts That’ll Boost Your Mood, Stat

    Front Lunge Floor Reach And Reverse Twist

    Stand with your feet hip-width apart and your arms at your sides.

    Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor.

    Bending forward, try to touch the floor on either side of your left foot.

    Push off your left foot; using that momentum, step forward with your right foot, shifting your weight to that foot, and swing your left leg behind you.

    As you sink backwards into a lunge, rotate your torso 45 degrees to the right. Return to standing. That’s one rep. Do 12 to 15 reps.

    READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

    Grand Plié Squat, Reach And Jump

    Stand with your legs wide apart, toes turned out, and arms at your sides.

    Squat until your thighs are parallel to the floor and you’re low enough to touch it with your fingertips.

    Immediately jump as high as you can, keeping your legs wide and extending your arms straight overhead. That’s one rep. Do 12 to 15 reps.

    Watch one of our WH staffers perform the moves:

    [embedded content] More

    More stories

    • 125 Shares

      in fitness and body

      Use These 5 Resistance Band Moves To Ease Knee Pain

      by

      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

    • 100 Shares

      in fitness and body

      This No-Gym Workout Is Ideal For The Holidays

      by

      Going away for the holidays? This travel-friendly no-gym workout routine by trainer Johno Meintjies can be done anywhere. And it does the job in just 15 minutes!

      Unlike weird carpet designs, gyms do not come standard with every hotel. So top trainer Johno Meintjies created these simple but effective workouts that you can do in any space – even small. They use only your body weight and the kind of props you would normally find in a hotel room or at home.

      The 15-minute no-gym workout

      This no-gym routine, by Meintjes, is a classic example of a travel-friendly workout. It uses only your body weight and a pair of light weights or cans to sculpt your body from top to bottom. “The most important thing about this workout is that it’s nothing new,” says Meintjes. “Everyone has done these moves, but it’s the intensity that’s the key and also getting the foundation right. If you can master the technique and then bring in the intensity with the recovery, your results will be fantastic.”

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

      Do the workout

      The workout is designed into blocks, each consisting of 60 seconds’ strength work, 60 seconds’ dynamic strength work, 90 seconds’ flat-out cardio and then 30 seconds’ rest. “The recovery is important because you need to be working at maximum the whole time,” says Meintjes. The fourth and final block works differently. There are no strength moves; it’s just ninety seconds of flat-out, high-intensity cardio. “This last block is divided into divided into 30-second blasts of three different exercises,” says Meintjes. “You’ve done two of them before: squat jumps and high knees. Now we’re adding a burpee.”

      Watch a WH staff member perform the moves…

      [embedded content]

      READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF

      Your Moves

      BLOCK 1

      1/ Squat to Kick x 60 secondsAlternate sides each rep.2/ Running Man x 60 secondsFocus on your breathing, keep your bum down and core stable.3/ High Knees x 90 secondsGo as fast as you can.4/ Rest x 30 seconds

      BLOCK 2

      1/ Lunge Pulse x 60 secondsSo 30 seconds on one side, then switch.2/ Push-up to Fly x 60 secondsAlternate arms each rep.3/ Jump Squats x 90 secondsMaintain a wide stance. Jump as high as you can.4/ Rest x 30 seconds

      READ MORE: The 3 Stretches You Should Be Doing Daily

      BLOCK 3

      1/ Weighted Air Punch x 60 secondsHold light weights or identical cans in your hands.2/ Squat Pulse x 60 secondsKeep feet shoulder width and heels flat down.3/ Lateral, Wide, Deep Single-Leg Jump x 90 secondsIt’s a mouthful, but it’s really just jumping side to side. Make it as explosive as possible.4/ Rest x 30 seconds

      BLOCK 4

      1/ Squat Jumps x 30 seconds2/ High Knees x 30 seconds3/ Burpees x 30 seconds More

    • 113 Shares

      in fitness and body

      Feel Strong And Powerful With This Explosive 15-Minute Workout

      by

      By Wanita Nicol, equipment sponsored by REBEL Elite Fitness
      If you’re looking to find your strength and power, that high after you’ve completed something particularly tough, look no further than this explosive 15-minute workout.
      This workout combines fat-busting movements with strengthening exercises to tone your whole body – with emphasis on the wobbly bits around your butt and legs. Perform these moves as a circuit three or four times a week. For each exercise, do all required reps without rest, rest for up to a minute, then move on to the next exercise. Once you’re done, repeat the entire circuit for a total of three rounds. As you get fitter, decrease your rest time by 10 seconds. Always start with a quick warm-up — include shoulders, wrists and legs.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      You’ll need: a step and a medicine ball (or any weighted object that’s easy to hold)
      Watch one of our WH staffers perform the moves for this 15-minute explosive workout:
      [embedded content]
      READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout 
      1. Step and Extend
      Stand about 30cm behind a sturdy box or step, feet hip-width apart, holding a medicine ball at your chest. Place your right foot on the box. Keeping your upper body straight, step up onto the box, straightening your right leg and extending your left leg out and back. Pressing the ball out explosively as you extend your back leg. Pause, then reverse the movement to return to start. That’s one rep. Do 10 to 12, then repeat on the other side.
      2. Donkey Kick
      Start in push-up position, legs extended behind you, feet together, hands under your shoulders. Keeping your legs together, brace your core and glutes, then kick both legs up simultaneously, bending your knees to bring your feet towards your butt. Try to land softly on the balls of your feet, back in the start position. That’s one rep. Do 12 to 16.Medi
      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout
      3. Calf Raise
      Stand with your heels together and toes pointed out in a V shape. Slowly rise onto the balls of your feet. Hold for two seconds, then slowly return to start. That’s one rep. Do 10 to 15.
      4. Quarter-turn Squat Jump
      With feet shoulder-width apart, lower into a squat, arms straight down. Jump up explosively, swinging your arms overhead and rotating 90 degrees left in mid-air. As you land softly, immediately drop back into a squat. Reverse the movement to return to start. That’s one rep. Do 12 to 16.

      Wanita Nicol

      Wanita Nicol is a freelance writer and storyteller. She’s also a certified personal trainer and has been a fitness editor for more than 10 years. When she’s not trying a new workout or testing new fitness gear, she’s living her best nerd life on Instagram @TheFitNerdSA. More

    • 113 Shares

      in fitness and body

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

      by

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

    • 150 Shares

      in fitness and body

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

      by

      The best workout is one that doesn’t actually feel like a workout at all, but rather feels like you’re just having a good time. And that kind of fun fitness sesh is what group fitness instructor and Next Fitness Star finalist Botle Kaymaba specialises in. Case in point: This high-energy cardio dance workout. “It’s a cardio jam session that incorporates aerobic movements as well as freestyle dancing,” says Botle. “It’s a great cardio burner workout that will make you feel good, proud and confident at the end of the session.”

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

      How It Works

      Start with the cardio workout. Pump up the volume on the video below and follow along with Botle or simply freestyle. “Just listen to the music and move to the beat,” says Botle. Feel free to play the song more than once. When you’ve warmed up, move on to the strength circuit. Do all sets of each move before proceeding to the next. Once you’ve finished your last set of the third move, you’re done.

      Cardio warm-up

      Pump up the volume and follow along with Botle… 

      READ MORE: Try These Exercises To Build A Stronger, Bigger Butt

      For the next workout, you’ll need: A stability ball and a resistance band

      The Cardio Dance Workout

      1. Lateral Raises

      Reps: 8-25

      Sets: 2-3

      Stand on the resistance band. Hold the tip of the band with palms facing your thighs. Lift your arms sideways to should height and back down to start. That’s one rep.

      2. Overhead Tricep Extensions

      Reps: 4

      Sets: 2

      Grab the ends of the resistance band with each hand and stand on the middle of the band with your feet. Pull the band up over your shoulders so that your elbows are pointed forward. Extend your arms upwards until they’re straight, hold for eight counts, then return to start. That’s one rep. Rest for 10 seconds between reps

      READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine

      3. Stability Ball Plank With Single Leg Lift

      Reps: 10-12

      Sets: 3

      Lie on your belly on a stability ball, then walk your hands out so the ball is underneath your shins and your hands are in line with your shoulders. Draw your belly button towards your spine to engage your abs – this will help keep your spine straight and your body stabilised. Raise one leg straight behind you, then slowly lower it back to start. Keep your pelvis stable.

      Watch Botle perform the moves: 

      [embedded content] More

    • 100 Shares

      in fitness and body

      Sculpt Your Body With This 15-Minute HIIT Workout

      by

      Equipment sponsored by REBEL Elite Fitness
      The way mixed-martial-arts athletes train is extremely effective for the average person looking to slim down or shape up, says Mike Dolce, a former UFC fighter and longtime coach to top fighters. Dolce’s strategy combines functional strength training and high-intensity interval training (HIIT), which builds endurance and strength.
      For each exercise in this 15-minute HIIT workout, complete as many reps as possible in 30 seconds, moving from one to the next without resting. Then rest for 30 seconds and repeat for a total of five rounds.
      You’ll need: A set of dumbbells
      READ MORE: Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!
      15-Minute HIIT Workout
      Watch one of our WH staffers perform the moves:[embedded content]
      1. Push-Up-Position Alternating Raise
      Start in push-up position, legs extended and feet more than shoulder-width apart. Brace your core, then raise an arm in front of you to shoulder height, keeping your hips parallel to the floor. Slowly lower, then repeat on the other side. That’s one rep.
      Tip: Make it harder by using a set of dumbbells or adding a push-up before each rep.
      2. Drop Lunge
      Hold a pair of dumbbells at your shoulders, elbows close to your body, feet hip-width apart. Maintaining a tight core, step your left foot behind your right and bend both knees to lower into a lunge, sitting back into your right heel. Press through your right foot to stand, then repeat on the other side. That’s one rep.
      READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine
      3. Knee Strike With Side Kick
      Stand with your feet hip-width apart, knees slightly bent and fists raised in front of you. Keeping your chest upright, drive your right knee towards your chest as you rise onto the ball of your left foot. Lower your knee and drive your foot to the right, extending into a side kick. Return to start; repeat on the other side. That’s one rep.
      4. Tuck Jump
      Position your feet slightly more than shoulder-width apart and bend your knees. In one explosive movement, jump as high as you can and bend your knees towards your chest. Land softly and pause to reset your stance. That’s one rep.
      READ MORE: Try These Exercises To Build A Stronger, Bigger Butt More