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    These Are The 7 Essential Strength Exercises For Runners

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    When it comes to strength exercises and runners, it’s kind of like tweens at the school dance. Strength training on one side of the dance hall, running on the other side. But reality check: strength training for runners isn’t just essential – it makes the whole event better, too. “The stronger you get, the more resilient your body will become to the demands of running,” says Raeesa Solwa Mehtar, a biokineticist, running coach and 2017 Women’s Health Next Fitness Star top ten finalist. “Strength training will also help you run faster and more efficiently.”

    If you’re an avid runner, chances are you’re not a huge fan of the gym and, in particular, anything to do with weights, machines or strength training in general. Sounds familiar? Then you could be missing out. “The cardiovascular benefits of running are well known; however, running is a high-impact sport with repetitive motion,” says Mehtar. “Strength training is important to help you build a stronger, injury-resistant body.

    Why Is Strength Training Essential For Running?

    Strength training is essential, not only for runners, but women everywhere. That’s because it strengthens muscles and joints, which prevents muscle and bone loss – and supports your independence in later years. For runners, strength training regularly improves performance and reduces injury risk. For female runners specifically, strength training is crucial for power and stability, especially targeting the glutes, hamstrings, quads, core, and pelvic muscles. Strengthening these areas protects knees, hips, and lower back from injury.

    READ MORE: How To Exercise During Perimenopause To Maintain A Healthy Body Composition

    How Often Should Runners Train Strength?

    Aim to slot two to three strength training sessions in your schedule every week, even if it’s just 15-20 minutes at the tail end of a run. Ideally, aim for 30-45 minutes. The moves in this workout are perfect for anytime, and require little to no equipment. No stability ball? Use a soccer or netball ball, or do the moves on the floor.

    The Adaptable Running Strength Training Workout

    This workout, developed by Mehtar, is designed to strengthen your core and lower body (essential for running!). Strong legs will be resilient enough to withstand the demands of a long, hard run and have the stamina to carry you to the end. A strong core will keep you stable and supported, especially as your legs become fatigued, so you don’t fall victim to bad posture or imbalances.

    Stability Ball Glute Bridge

    Lie on your back with your feet on a stability ball and knees bent.

    Engage your core, squeeze your glutes, and lift your hips until your body forms a straight line from shoulders to knees.

    Hold briefly, then lower hips slowly without touching the ground. That’s one rep.

    Repeat: 15 reps

    READ MORE: Exactly How To Find The Right Exercise For Your Goals

    Single-Leg Glute Bridge with Stability Ball

    Lie on your back with one foot on the ball and the other leg extended straight.

    Engage your core and glutes, then lift your hips into a bridge position, keeping the raised leg aligned with your torso.

    Lower hips with control. Switch legs. One rep = one on each leg.

    Repeat: 10 reps (per leg)

    Stability Ball Plank

    Place your forearms on the stability ball and extend your legs behind you, balancing on your toes.

    Keep your body in a straight line from head to heels, engage your core, and avoid sinking hips or raising your buttocks. Hold steady.

    Hold for 30 to 45 seconds.

    Stability Ball Knee Tucks with Push-Up

    Start in a plank position with your shins on the ball.

    Keeping your core tight, pull your knees toward your chest by rolling the ball forward.

    Extend legs back to plank.

    Then, perform a push-up by bending elbows and lowering chest toward the ground.

    Straighten back up to plank position. That’s one rep.

    Do 10 reps.

    Tip: No stability ball? Use sliders, like on the left. A towel or piece of paper works fine.

    READ MORE: 4 Moves That’ll Help You Build Seriously Strong Legs

    Single-Leg Stability Ball Lunges

    Place one foot on the ball behind you with the other foot firmly on the ground.

    Lower your hips into a lunge by bending the front knee and maintaining balance. Keep your torso upright and knee aligned over your toe.

    Push back to start. Switch legs. One rep = one on each leg.

    Repeat: 10 reps (per leg)

    Renegade Rows

    Start in a high plank with a dumbbell in each hand. Keep your body straight and core tight.

    Lift one dumbbell toward your waist, keeping elbow close to your body.

    Lower it back down and repeat on the other side without twisting or sinking your hips. One rep = one on each side.

    Repeat: 10 reps (per side)

    Walking Lunges

    Step forward with one leg and lower your hips until both knees are bent at about 90 degrees.

    Keep your torso upright and front knee behind your toes.

    Push through the front heel to step forward with the other leg and repeat. Switch legs. One rep = one on each side.

    Repeat: 10 reps (per leg)

    Watch Raeesa perform the moves:

    [embedded content]

    READ MORE: Can Pilates Double As Your Strength Training Workout? More

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      This HIIT Stair Stepper Workout Torches Cals In Just 20 Minutes

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      Whether you love it or hate it, the obtrusive stair-stepper machine has been a staple in gyms for decades for a reason. It’s effective (it blasts your legs and booty more than pretty much any other piece of cardio equipment), and it’s functional (you actually ascend stairs IRL). Okay, make that two reasons. So use it to your advantage with this booty-sculpting HIIT stair stepper workout that takes just 20 minutes. 

      Of course, you could hop on the ol’ StairMaster and start stepping away for a long and boring half-hour slog. Or you could crank things up a notch and fire up your fat-burners with a high-intensity interval workout that’s over in less than 20 fly-right-by minutes. 

      Why You Should Use The Stair Stepper 

      If you’re not taking the stairs instead of the lift, are you even making gains? A stair stepper workout is a potent cardio workout that improves heart and lung capacity. Plus, since it involves lugging your weight uphill while doing a semi-lunge, it’s a cardio strength workout combined, meaning it improves bone density, tones your quads, hamstrings and calves and improves your core. 

      READ MORE: “How I Got Healthy And Fit By Ditching The Scale”

      No Gym? No Problem 

      This HIIT stair stepper workout is also wildly accessible. If you’re out of a stair machine, we have some brilliant news for you: a regular staircase – the kind that doesn’t move ala Hogwarts – is just as good. Plus, it’ll give you a reason to go outside and get fresh air. 

      How To Do This Stair Stepper Workout 

      This sweet HIIT stair stepper workout plan from certified personal trainer Erica Lugo, a hormonal health coach, follows a three-pronged approach. First, a series of quick pre-activation drills to warm up your muscles, a smart interval build-up (with 30- to 60-second intervals, so you never feel overburdened), and a metabolic finisher that’ll kick your heart rate into high gear (this will keep you burning kilojoules long after you’ve stepped onto flat ground).

      If you’re not using a machine, work at levels of your max effort. So, at a 3 or 4 speed, that’s a 3 out of your max effort of 12.

      READ MORE: The Best Weight-Loss Plan For You, According To Your Favourite Workout

      The Quick HIIT Stair Stepper Workout

      0:00-3:00: Warm up at a slow speed, around 3 to 5. Your intensity shouldn’t be higher than a 4 or 5 out of 10.3:00-4:00: Increase speed to 7 or 8. Your intensity should be close to a 7 out of 10—you can talk, but holding a conversation is slightly difficult.4:00-4:30: Decrease speed to 3 or 4.4:30-5:00: Set speed to 3, and start skipping a step to mimic a lunge movement.5:00-6:00: Increase speed to 8 or 9.6:00-6:30: Decrease speed to 4 or 5.6:30-7:00: Set speed to 3, and start skipping a step to mimic a lunge movement again.7:00-8:00: Decrease speed to 1.8:00-9:00: Increase speed to 7 or 8.9:00-9:30: Decrease speed to 3 or 4.9:30-10:00: Set speed to 3, and start skipping a step to mimic a lunge movement.10:00-10:30: Increase speed to 8 or 9.10:30-11:00: Decrease speed to 4 or 5.11:00-11:30: Set speed to 3, and start skipping a step to mimic a lunge movement.11:30-12:30: Decrease speed to 1 or 2 to cool down.

      READ MORE: This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

      Workout Pre-Activation

      Before jumping on the machine or tackling the staircase, find an area to complete these two moves (should take about two or three minutes):

      1. Knee Ups: Standing with your feet hip-width apart, bring your knee as close to your chest as possible. Hug and hold your leg for 15 to 20 seconds, then switch sides. Repeat twice. 

      2. Glute Bridges: Lying on your back, bend your knees so that your feet are firmly planted on the floor, hands by your side. Slowly raise your butt, pushing through your heels, and squeeze your glutes before you release slowly back to floor. That’s one rep; do three sets of 10 reps.

      The Finisher

      12:30-13:00: Increase speed to 8 or 9.13:00-13:30: Increase speed to 9 or 10. Talking should be difficult now.13:30-14:00: Decrease speed to 2.14:00-14:30: Increase speed to 8 or 9.14:30-15:00: Increase speed to 9 or 10.15:00-15:30: Decrease speed to 2.15:30-16:00: Increase speed to 11 or 12. Your breathing should be laboured!16:00-16:30: Decrease speed (slightly) to 10 or 11.16:30-18:00: Decrease speed between 2 and 4 to cool down and recover.

      This article was originally featured on Women’s Health US; written by Marissa Gainsburg More

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      The Hiking Workout Every Woman Should Do Before You Hit The Trails

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      The best way to stay active this winter without sweating it out in a stuffy gym? Go for a hike. Hiking sculpts your bum, legs, hips and core, all while burning fat (whoop!), but it also comes with a hefty dose of feel-good perks.

      Various studies have linked hiking to boosted creativity and problem-solving skills, and it’s been shown to reduce anxiety and even lower your risk of depression if you do it regularly. One study, published in the journal Tourism Management, found that those happy vibes can last for up to five days after returning to civilisation. Not bad for a walk in the woods.

      READ MORE: 23 Bucket List Hikes To Do In South Africa

      The Hiking Workout

      Inspired to take a hike? A bit of training will go a long way to making your sojourn in nature a magical experience, rather than a “my legs are killing me, how did this bloody bag get so heavy, I’m never doing this again!” one. This workout, created by fitness trainer and keen hiker Simo Supana, will build the strength and endurance you need to tackle a multi-day hike.

      How It Works

      Do the exercises, in order, for the number of reps required. If you’re new to exercise, Supana recommends you only do one round. If you’re relatively fit, go for two. Do the strength workout three to four times a week and the cardio component on a separate day.

      You’ll need: Mat, Barbell, Treadmill, Stationary Bike

      Cardio Day (60 mins)

      Incline walk on the treadmill

      Time: 30 minutes Incline: 8-10 Speed: Comfortable

      Stationary bike:

      Time: 30 minutes Resistance: Moderate RPM: 60-70

      Strength Moves

      1. Walking Lunges With Barbell

      SETS: 3 REPS: 10-12 reps

      Start standing with feet shoulder width apart and a barbell across your upper back. Step forward with one leg and drop down to bend both knees ninety degrees, keeping your back straight. Push through your front foot back to standing, then walk forward with the opposite leg and repeat. That’s one rep. Continue moving forward.

      2. Lower Back Extension

      SETS: 3 REPS: 15

      Lie on the floor on your tummy, arms must be straight ahead of you, legs straight behind, toes down. Lift your shoulders as you breathe out. Pause, then lower back to start. That’s one rep.

      READ MORE: The Best Day Hikes Around South Africa

      3. Squats

      SETS: 3 REPS: 15 reps

      Stand with feet shoulder width apart. Keeping a neutral spine, shoulders and chest up, push your hips back as you slowly bend your knees until your hips are just below your knees. Make sure that your knees are in line with your feet. Push back up to standing. That’s one rep.

      4. Plank

      SETS: 2 TIME: 40-60 seconds

      Start by positioning yourself on the floor with your elbows at 90 degrees, forearms on the floor. Your elbows should be directly under your shoulders. Lift your body so your weight is supported on your forearms and your toes. Your body should form a straight line from head to heels. Hold this position.

      READ MORE: Hiking Safety Tips For Beginners, From Hiking Influencer Sabrina Bloedorn

      5. Standing Calf Raises

      SETS: 2 REPS: 20

      Stand near a wall or any object you can use for balance, feet hip width apart. Lift your heels up to rise onto your tiptoes. Hold that position for a few seconds, then lower back to start. That’s one rep.

      6. Push-Up

      SETS: 3 REPS: 15

      From all fours, lift your knees and straighten your legs so that your body is supported on your hands and toes. Make sure your body forms a straight line from head to heels. Now bend your elbows to lower your chest to the floor. Keep your elbows tuck in close to your body and your gaze on a spot about half a metre in front of you. Push back up to start. That’s one rep. Too hard? Switch to a modified push-up by dropping to your knees to the ground, but maintaining a straight body position from head to knees. More

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      4 Moves That’ll Help You Build Seriously Strong Legs

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      Strong, toned legs have been topping our Pinterest boards for years, but there’s more to them than just looking good in a miniskirt. Building strength in your lower body supports everything from running and jumping to mobility, athletic performance and lifting power. It’s all about creating a solid foundation by training all the major lower-body muscles so you can move better, feel stronger and avoid common injuries.Personal trainer and fitness coach Carly Swartz shares her go-to tips for staying motivated on leg day, plus four must-do exercises to help you build serious lower-body strength.READ MORE: “I’m A Personal Trainer And This Is Exactly How You Should Train Your Legs”How Do I *Actually* Stick to Leg Day?“Set short-term and long-term goals that keep you accountable,” says Carly. “And build a routine you can stick to – whether that’s training solo, trying a new class or working with a personal trainer for extra support.”She also swears by switching things up when motivation dips. “If your current routine isn’t challenging you, mix it up. That could mean trying new exercises or changing the intensity.” And one underrated tool? “A good playlist! Music makes a big difference to keep you going throughout your session.”“You have to do the work regardless of how you are feeling; health is a lifetime commitment!”The ExercisesTry these must-do exercises for quads from the gods. Do three or four sets of eight to 10 repetitions. Remember to increase your weights and repetitions weekly.SquatsVariations:Beginner: Bodyweight squats

      Advanced: Squats with a barbell or dumbbells

      Form Guidelines:

      Stance: Position your feet shoulder-width apart, with toes slightly turned out.

      Core Engagement: Engage your core muscles to maintain stability throughout the movement.

      Movement: Bend your knees and hips to lower your body, ensuring your knees track over your toes without extending past them.

      Back Alignment: Keep your spine neutral, avoiding arching or rounding your back.

      Head Position: Keep your head centred and gaze forward to maintain balance.DeadliftsVariations:Beginner: Use light weights

      Advanced: Using a barbell or heavier dumbbells

      Form Guidelines:

      Stance: Position your feet shoulder-width apart, with toes pointing straight ahead. If using a barbell ensure that the barbell is over the midfoot, a few inches from the shins.

      Core Engagement: Engage your core muscles to maintain stability throughout the movement.

      Movement: Hinge at the hips and bend your knees to lower your torso, keeping the dumbbells/barbell close to your body as it passes by your thighs and shins. The degree of knee bend will affect muscle engagement: more bend emphasises the glutes, while less bend targets the hamstrings.

      Back Alignment: Maintain a neutral spine, avoiding any arching or rounding of the back.

      Head Position: Keep your head centred and aligned with your spine to ensure proper posture.READ MORE: This 15-Minute Full-Body Workout Is Perfect For BeginnersHip ThrustsVariations:Beginner: Lie on your back on a mat without any weight, or use a light weight.

      Advanced: Use a barbell or dumbbells on a bench or step (the lower the step, the easier it is).

      Form Guidelines:

      Stance: Position your feet shoulder-width apart, with toes pointing slightly outward. Place the dumbbell/barbell in the crease of your hips.

      Core Engagement: Engage your core muscles to maintain stability throughout the movement.

      Movement: If you’re on a bench or step, position your upper back on the bench or step. Push through your heels to lift your glutes off the floor. If you’re holding a barbell, grip it underneath. Squeeze your glutes at the top of the movement.

      Back Alignment: Maintain a neutral spine, avoiding any arching when lifting the glutes off the floor.

      Head Position: Keep your head tucked in to avoid pushing it back and compromising the neck.Bulgarian Split SquatsVariations:Beginner: Bodyweight Bulgarian split squats

      Advanced: Using dumbbells

      Form Guidelines:

      Stance: One foot should be placed on the step or bench. The other foot grounded on the floor.

      Core Engagement: Engage your core muscles to maintain stability throughout the movement.

      Movement: Make sure when going down that your knee does not go completely over the toes.

      Back Alignment: Maintain a neutral spine, avoiding any arching or rounding of the spine

      Head Position: Keep your head centred and gaze forward to maintain balance.READ MORE: This 20-Minute Bodyweight Lower-Body Workout Will Leave Your Legs And Glutes ShakingCommon Leg Training Mistakes“Trying to lift too heavy without focusing on form is the biggest mistake I see,” says Carly. “If your form isn’t right, not only are you targeting the wrong muscles, but you’re also increasing your risk of injury. Focus on mastering technique before chasing big numbers.”The One Move People Avoid (But Shouldn’t)“Bulgarian split squats! They’re tough – and that’s exactly why they work. This move targets your glutes, hamstrings and quads, and you’ll definitely feel it the next day. It doesn’t get easier, but it gets more effective.”How to Improve Form And Prevent Injury“The best thing I ever did for my form was learning to properly engage my core,” Carly shares. “Pilates helped me with that. Whether it’s a class or a YouTube video, it’s worth trying. Once you understand how to activate your core, everything else – balance, posture, movement – falls into place.” More

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      “I’m A Personal Trainer And This Is Exactly How You Should Train Your Legs”

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      Things we love to skip: the intro of any TV show, queues of any kind and washing dishes. But when it comes to strong, sculpted legs, there’s no skipping leg day. So, we called on personal trainer Carly Swartz to break down exactly how to level up your lower-body workouts and build real strength where it counts.But, before we start talking legs, a quick recap of the different muscles in that area: quads (thighs), glutes (butt), hamstrings (back of thighs) and calves. Swartz’s top training tip: spend time on all of them, instead of training just one specific muscle. And! Remember the cardinal rule of all workouts: warm up! This improves range of motion, leading to better performance. Ahead, Swartz’s surefire ways to grow your leg muscles… Meet The Expert: Carly Swartz is a personal trainer from Cape Town and WH Cover Search 2024 finalist. How Can I Strengthen My Legs?Go In OrderFor strong leg muscles, a structured and strategic sequence is a clever way to maximise the benefits. First, focus on your big movements: squats, deadlifts and hip thrusts. They take up a lot of your energy (hello, boosted heart rate!) Then, peel down to unilateral exercises, which focus on strengthening each leg individually and also help with imbalances. Examples of a few: single-leg deadlifts, Bulgarian split squats and walking lunges.Add VarietyBreaking up your leg day workouts into different sub-groups not only keeps things interesting but also challenges your muscles in a new way. Plateau? Consider it dodged. But don’t overtrain: rest and recovery are as important for muscle repair and growth. Fuel your muscles with whole foods and sufficient protein for the best results!Focus UpSlot in time for isolation exercises like seated calf raises, seated leg curls and leg extensions. These target one specific muscle in the leg, improving overall strength. You can also do these right at the beginning, before doing compound exercises. It’ll fire up muscles you’ll be working on later.READ MORE: Sculpt Your Legs And Butt With This 20-Minute Dumbbell Lower-Body Strength WorkoutStrategies To Grow Leg Muscles Swartz’s top tips to keep those legs growing.Start SmartIt’s good to start with compound (using multiple muscle groups at once), then unilateral and lastly isolation exercises. It doesn’t always have to be in this specific order – just know that it’s a formula that helps balance the body. Also, it’s always best to first utilise your energy on the exercises that require working more than one muscle.Add Tempo Changes Slow down your reps when going down (or to the side), pause at the bottom, and then speed up the exercise when returning to start.  It’s called TUT (Time Under Tension): the total time the muscle is kept under strain during an exercise, to add burn. Try Progressive Overload Increase your weights, sets or reps when performing an exercise. Try drop sets where you perform an exercise until you fail, then decrease the weight, with no rest, and continue with the next set. You could also go for supersets, where two exercises are performed back-to-back with little or no rest. This helps save time and improves muscle endurance.READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your Routine More

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      Sculpt Your Legs And Butt With This 20-Minute Dumbbell Lower-Body Strength Workout

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      Think you need a full weight room and oodles of time to sculpt your lower body? Think again. You can strengthen every muscle from the waist down using only dumbbells in 20 minutes flat. So doable!The key is a sequence of compound moves that challenges the legs (hamstrings, calves, quads) and butt (glutes). And, you can adapt this lower-body workout from Ariel Belgrave, CPT, to your level of fitness thanks to the AMRAP (as many reps as possible) programming.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.Whether you’re beginning a brand-new fitness journey, starting over, or just itching to get into a new routine, get ready to make your lower body burn in the best way. Grab a set of dumbbells that challenges you but allows you to keep repeating the moves for the entire interval.Time: 20 minutes | Equipment: Dumbbells | Good for: Lower bodyInstructions: Warm up with 30 seconds of invisible jump roping and 30 seconds of hip openers (shown below). Then, perform as many reps as possible of each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: Invisible Jump RopeHow to:Stand with feet hip-width apart and arms bent at sides.

      Simultaneously swing your arms as if turning a jump rope while jumping with alternating feet.Warm-Up: Hip OpenersHow to:Start standing with feet shoulder-width apart and elbows bent at a 90-degree angle.

      Lift your right leg and bend the knee, circling it in, up and around.

      Place your right foot back in the same spot.

      Lift your left leg and bend the knee, circling it in, up and around.

      Place your left foot back in the same spot. That’s 1 rep.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsLateral Squat WalkHow to:Stand with feet hip-width apart holding a dumbbell at your chest at one end of your mat.

      Squat down halfway so your thighs are almost parallel with the floor.

      Maintain the squat position and engage core, as you step out with your right foot.

      Step your left foot to the right so you’re back in that starting squat stance, keeping your weight in your heels.

      Continue taking lateral squat steps to the right until you reach the end of the mat.

      Repeat back to the left, moving step by step to the other end of the mat.

      Continue alternating.READ MORE: New Study Finds Exercise Before Cancer Diagnosis May Lower Progression RiskGoblet Squat“A variation of the traditional squat, a goblet squat incorporates load in a way that improves your grip strength,” Earnest explains. “Think of the ‘bell as extra credit—you’re getting all the benefits of a squat and more!”Target muscles: glutes, quads, hamstrings, biceps, forearm and shouldersHow to:Start by standing with your feet hip-width apart, holding a dumbbell in front of your chest, with your elbows pointing toward the floor. Push your hips back and bend the knees to lower into a squat.

      Press through heels to return to start. That’s 1 rep.

      Complete 10 reps, then move on to your next move.Deadlift And Calf RaiseHow to:Stand with feet shoulder-width apart and knees slightly bent, holding a dumbbell in each hand in front of your legs with your palms facing thighs.

      Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Keep a slight bend in your knees to avoid locking out the joint.

      Squeeze your glutes as you drive your hips forward to return to the starting position. After you stand tall, lift your heels off the ground and engage your calves for stability.

      Lower your heels back to the mat to return to the starting position with feet flat on the ground. That’s 1 rep.Tip: When completing the deadlift, focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement (straight line from head to tailbone).Reverse LungeReverse lunges are beneficial because “they put less stress on your joints and give you a bit more stability in your front leg as you drive through it,” Earnest explains, adding that it’s ideal for those trying to improve their balance and knee control. “If you are looking to improve your hip mobility, this is a great way to increase your hips’ range of motion.”Target muscles: glutes, hamstrings, quads and coreHow to:Start by standing with dumbbells in either hand. Step your left foot back, dropping the left knee to just-barely touch the ground.

      Press through the right heel to return to standing, keeping your head and chest up the whole time.

      Repeat on opposite side. That’s 1 rep.

      Complete 10 reps each side, then move on to your next move.READ MORE: Power Walking Amps Up The Health Benefits Of A Daily Stroll – Here’s How To Do It RightMarching Glute BridgeHow to:Lie on the mat faceup with your knees bent and feet flat on the floor

      Hold a single dumbbell with both hands above your chest.

      Press into your heels to raise your hips up toward the ceiling until you form a straight line from knees to hips to head.

      Maintaining the hip position, raise your right foot a few millimetres off of the floor.

      Lower it back to the floor.

      Repeat on the left.

      Continue alternating.This article by Jennifer Nied was originally published on Women’s Health US. More

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      This 20-Minute Bodyweight Lower-Body Workout Will Leave Your Legs And Glutes Shaking

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      The beauty of bodyweight workouts? You can do them any time, anywhere. So next time you’re traveling or simply stuck with limited equipment access, give this lower-body blaster of a workout a go.The moves ahead are a mix of dynamic leg and glute exercises that hit the lower-body muscle groups from all angles. It’s important when training the lower body, and your whole body in general, to move in different planes, says personal trainer, Ariel Belgrave. For example, in an air squat, you are primarily moving in the sagittal plane, or forward and backward. In the speed skaters or lateral lunges, you are moving in the frontal plane, or side to side. Moving more three-dimensionally helps reduce your risk of injury and make it easier to move and function day to day (even when you’re, say, carrying groceries).Meet the expert: Ariel Belgrave, Certified Personal Trainer, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.Another perk of the bodyweight lower-body workout here is that it’s totally scaleable. Need more rest and recovery? Only do the first three sets, then keep coming back to the workout as you get stronger. Need more challenge? Hold light to medium dumbbells during the lunge patterns, and hold a weight across your hips in the glute bridge. Get ready for a serious lower-body burn – and follow along with Belgrave.Your 20-Minute Bodyweight Lower-Body WorkoutTime: 20 minutes | Equipment: None | Good for: Lower bodyInstructions: Warm up with 30 seconds of marching and 30 seconds of air squats (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only Dumbbells1. Warm-Up: MarchingHow to:Stand with feet hip-width apart, arms at sides.

      Lift one knee to hip height, swinging opposite arm at the same time.

      Return raised foot to ground and repeat on other side. Continue alternating.2. Warm-Up: Air SquatHow to:Stand with feet slightly wider than hip-width apart, arms at sides.

      Lower into a squat, stopping when glutes are in line with knees.

      Drive through heels to return to standing. That’s one rep.READ MORE: Get Fit Anywhere With This Resistance Band Workout3. Speed SkatersHow to:Start standing with feet hip-width part.

      Jump to the right and, as you land, cross left leg behind you, landing on your right leg with a bent knee, left toes gently touching ground.

      Quickly hop to left and repeat on the other side. That’s one rep.4. Curtsy LungeHow to:Start standing with feet wider than hips and hands clasped in front of chest.

      Step left foot back, while keeping both hip bones facing forward, and plant it outside of right leg, heel high.

      Keeping torso upright, squeeze inner thighs together and lower down until back knee hovers above floor.

      Press down into right heel to return to start position. Press through heels to return to standing. Switch sides and repeat. That’s 1 rep.Pro tip: Hold a dumbbell at chest height to increase the intensity.READ MORE: Try This Upper-Body Dumbbell Strength Workout For Serious Arm Sculpting5. Alternating Lateral LungeHow to:Stand with feet hip-width apart.

      Take a big step to the side with right leg, then bend right knee and push hips back and lower until your right knee is bent 90 degrees. The left leg should be extended.

      Drive through right heel to return back to start. Repeat on left side. That’s one rep.6. Fire HydrantHow to:Start on all fours with shoulders over wrists, hips over knees, and toes planted on the floor.

      Keeping right leg bent to 90 degrees, engage core and squeeze through outer right glutes to lift right knee out to the right, until upper leg is parallel to floor (or as close as possible).

      Slowly and with control, return leg to starting position. That’s one rep. Perform reps for 20 seconds, then switch sides and repeat.Pro tip: Aim to distribute your weight evenly through each hand, avoiding sinking into your right side when working the left leg and vice versa. If you want an extra push, you can add resistance bands.READ MORE: You Can Sculpt Your Whole Body With This One R199 Piece Of Equipment7. Glute BridgeHow to:Lie on back with feet flat against the floor and knees bent, arms at sides.

      Squeeze glutes and lift hips off the floor until your body forms a straight line from knees to shoulders.

      Pause at the top, then lower back down to starting position. That’s one rep.This article by Jacqueline Andriakos was originally published on Women’s Health US. More

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      Sculpt A Great Butt With This Home Booty Workout

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      There are many reasons to do this home booty workout: sitting all day? You’ll need this. Chasing a new PB? This booty workout is for you. Want to grow those glutes? Right this way! And it matters more than aesthetics: a stronger butt creates more stability and lessens back pain. In short, your booty was made for so much more than sitting on the couch.

      Why Sculpting A Great Butt Matters

      Did you know your glutes are the biggest muscles in your body? That means keeping them firm and toned doesn’t just look great in jeans, it also spikes your overall fat burn. What’s more, having strong, capable glutes will help you do pretty much everything better, from walking up stairs to running a faster 10-kay. This booty workout by trainer Angelique van der Linde will help you sculpt your booty and boost your mood. Sign. Us. Up.

      How To Do This Home Booty Workout

      The workout is divided into two stations, each comprising three strength moves and a cardio finisher. You’ll spend three rounds at each station.

      Do station 1 as a circuit, moving directly from one move to the next.

      Once you’ve done all three moves at station 1, end the round with the cardio kicker, then start at the top again.

      You’ll notice the number of reps decreases with each round. Once you’ve done all three rounds of station 1, move on to station 2, following the same pattern. Get ready to feel that booty burn!

      You’ll need: A broom; 5L water bottle or large protein tub

      READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”

      Booty-Building Tips

      Want to up the ante? How you structure your workout can make a difference. For extra burn, alternate between slow, weighted sets and high-tempo bodyweight sets. So you’ll do one set with weights, performing the number of reps indicated slowly and focusing on creating a strong mind-muscle connection. Then, on the next set,  drop the weights, up the tempo and increase the reps, doing as many as you can with good form.

      The Home Booty Workout

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      READ MORE: 6 Workout Moves You Can Actually Do With Your Dog

      Station 1

      REPS: 15, 12, 10 CARDIO KICKER: 30 Mountain Climbers

      1A: Broom Squat

      You can make this move more challenging by hanging weights off the ends of your broom, like identical water bottles. Just be sure to secure them properly!

      1B: Squat With Water Bottle Overhead

      If 5 litres of water is too heavy, drink (or empty) some of the water until your bottle reaches a comfortable weight. You know what we say in fitness: Hydration, hydration, hydration!

      1C: Plié Squat

      You’ll need your water bottle for this one again. Make sure your feet are turned outwards and squeeze that booty!

      Next up:

      Add the cardio finisher, then repeat the circuit until you’ve completed three rounds. Then, move on to Station 2.

      READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts

      Station 2

      REPS: 15, 12, 10 CARDIO KICKER: 30 Skips or Star Jumps

      2A: Broom Alternating Lunges

      No need to power through these at pace. Move with control and focus on your body alignment. You’re aiming for a ninety-degree angle as you sink into your lunge. Too shallow and you won’t reap the booty benefits; knee too far forward and you’ll put pressure on the joint.

       2B: Single-leg Deadlift

      Keep toppling over? Tighten your tummy, squeeze your glutes and plant your standing leg. You should feel both butt cheeks switching on. This will help your balance and boost your burn as well!

      2C: Lateral Leg Raise

      This will hit your booty from the sides to round out your results. If you experience knee pain or you struggle with squats, strengthening the muscles on your outer thighs might help.

      Next up:

      Add the cardio finisher, then repeat the circuit until you’ve completed three rounds. And you’re done!

      Bookmark these workouts next: More

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      Transform Your Legs With This 20-Minute Home Workout

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      It’s safe to say that we’ve all found different ways to make home workouts work for us. You could be using a tin of beans as weights or your broom has magically turned it into a barbell.  Either way, we’re working on our fitness! If you have equipment at home but haven’t used any of it, I’d like to introduce you to your new best friend — the resistance band.

      At first glance, this piece of exercise band looks like nothing but a band, but this baby can make your body stronger and firmer without lifting weights. Health Coach, Online Trainer, and Bikini Pro Athlete, Andene Thomson shows us how we can transform our legs with a resistance band in just 20 minutes.

      20-Minute Resistance Band Workout

      Time: 20 Minutes | Equipment: Resistance Band | Good For: Quads, glutes, hamstring, and calves

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      Warm-Up

      50 reps x Knee-Banded Squats with Abduction

      Place the resistance band above your knees, with your feet hip-width apart (A). Lower yourself down (as if sitting into a chair) keeping the weight in your heels and sink down into your squat (B). While in your squat position, open the legs as you feel the tension from the band (C). Return to standing by pushing your heels into the ground (D). Remember to engage those glutes!

      Exercise 1

      1/  Knee-Banded Kickbacks (4 x 15 each leg)

      Place the resistance band around your thighs with your feet hip-width apart, keeping your core engaged (A). Shift weight into your left leg, so there is tension in the band (B). Squeeze your core as you kick your right leg back (C).

      2/ Knee-Banded Side Abduction (4 x 15 each leg)

      Place the resistance band around your thighs, while keeping your core engaged (A). Lift your outer leg up and straight out to side as far as possible, before bringing your leg to the starting position (B). That’s one rep!

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

      Exercise 2

      1/ Knee-Banded Dumbbell Split Squats (4 x 15 each leg)

      Grab a dumbbell and hold it at your sides (A). Lower your hips until your front thigh is at least parallel to the floor. Push through your front heel, and extend the hips and knees to return to the starting position (B). That’s 1 rep. Don’t forget to change legs!

       2/ Knee-Banded Forward and Back Jump Squats (4 x 12 each way)

      Start with your feet hip-width apart, keep your knees soft as you tuck into a low squat position (A). Jump over a small step, rope or a towel to intensify, before jumping back again (B).

      Exercise 3

      4 x 20 reps Dumbbell Lying Leg Curls

      Start by lying flat on your stomach (A).  Place the dumbells between your feet and extend legs all the way back (B). Be careful not to arch your spine as you extend your legs back, then repeat the move (C).

      Exercise 4

      1/ Sumo Deadlifts (4 x 15 reps)

      Position your feet shoulder-width apart as your toes point out at an angle (A). It’s important not to round your lower back for this one. Grab hold of your weights with both hands as you lower your body down, keeping your core engaged, before returning back to starting position (B).

      2/ Knee-Banded Sumo Squat Pulses (4 x 20 reps)

      Get the resistance band on and start with your legs opened wide to the sides (A). Keep the shoulders directly over your hips and your knees are in line with your feet (B). Go for small pulses up and down (C).

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

      Finisher

      Knee-Banded Double Pulse Sumo Squats

      Start with your legs opened to the sides and your toes turned slightly outward (A). As low as you can, take on a squat position as you make small pulses up and down (B). More