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

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      Picture someone hunching over their keyboard for the majority of the day, shoulders creeping up towards their ears. Does that hypothetical person sound a lot like you? We’re all guilty of being that person at some point or another. And while we should be more vigilant about sitting up straight, it’s easy to forget when you’re rushing towards that 3pm deadline. That’s why we found four simple shoulder strength exercises that will help you get better posture in very little time.

      READ MORE: The 3 Stretches You Should Be Doing Daily

      Why You Should Strengthen Your Shoulders For Better Posture

      Building up your shoulder strength and mobility will help counteract that urge to hunch, even when you didn’t even realise you were doing it.

      “The shoulder is the most mobile joint in the body, which means there are a lot of things that can go wrong with it,” says physiotherapist Mike Riccardi. “If your shoulders hurt, it’s probably from a combination of a few things, because the shoulder joint is complex. But the one overarching cause is poor posture.” (Did we just see you straighten up?)

      The key to beating the hunch is to increase shoulder mobility and build shoulder strength. But you don’t just want to target your traps and anterior deltoids (the showy muscles that you obviously think of as ‘shoulders’). Remember how the shoulder is a complex joint? It also has a whole lot of muscles round back that help stabilise the joint and pull your shoulders back and down away from your ears.

      The Workout: 4 Shoulder Strength Exercises For Better Posture

      These four simple exercises from coach Lushwill Rossouw will help you get there.

      You need: Barbell, two medium to heavy dumbbells and a PVC pipe (don’t have one? A broom or mop will do too, as long as they’re not heavy).

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

      1. PVC Pipe Complex

      Good for: Mobility Do: 3 sets of 5 reps of each move

      This is a great warm-up to do before any upper-body workout that’s going to be using your shoulders because it targets different muscles around the joint. The first part hits the traps and anterior deltoids in the front and on top of your shoulders, while the next two hit the muscles at the back.

      2. PVC Pipe Shoulder Rotations

      Good for: Mobility Do: 10

      Another good warm-up, this move takes the joint through its full range of motion. The wider apart your hands, the easier it will feel. Your goal is to warm up, not become a contortionist!

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

      3/ Push Press

      Good for: Strength Do: 3 sets of 6-8

      Lifting any weight above your head is an easy way to strengthen your shoulders. They difference here is that your stabiliser muscles have to work to control the clumsy barbell. Using your legs for a little boost helps you lift a heavier weight than you would with shoulder strength alone. The real work is controlling that barbell at the top and on the way down and that’s where those rear stabilisers come into their own. Bonus: It’ll also do wonders for your core and triceps.

      READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain

      4/ Dumbbell Press With Isometric Hold

      Good for: Strength Do: 3 sets of 5

      Pushing the weights overhead will sculpt those showy muscles at the front and on top of your shoulders, making them look seriously toned and sexy. But here’s the catch: Once they’re overhead, hold them up there, with straight arms, for a count of three. This brings your stabilisers into play to keep the joint, well, stable. Bye-bye hunch, hello toned upper back! More

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

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      When it comes to exercise, one rule is paramount: you’ve got to enjoy what you do, whether that’s hitting balls playing padel, swimming or dancing. Whatever your movement, study after study confirms that the more you enjoy exercising, the more likely you are to continue. These six trainers champion feel-good workouts and will inspire you to move more in a way you truly enjoy.

      Kirsten Johnson

      Everything about Kirsten Johnson’s workouts screams joy. Her dance-inspired workouts are all about rejoicing in the way your body can move.

      An ex-dancer and founder of the Find Balance Kindly workout app, a series of dance-inspired functional workouts, she muses: “Growing up in the harsh dance industry, I was very aware of how words, comments or corrections could either encourage or deflate me as an artist. The classes on my app are all real-time, follow-along workouts so that I can encourage and motivate through positive affirmation.”

      Why Does Kirsten Love Feel-Good Workouts?

      “I believe that movement is medicine,” says Johnson. “Being able to move your body every day is such a huge blessing and showing up for yourself, even on the hard days, is an act of self-love and gratitude, which is something I think we should practise daily.”

      Try Kirsten’s Workouts

      READ MORE: 20 Fitness Apps To Kickstart Your Wellness Journey

      Teal Hogg

      Teal Hogg’s workouts are all centred around lifting heavy while treating your body kindly. That also means tailoring your workouts around your menstrual cycle to accommodate your body’s ups and downs. Find her workouts on her Hustle Fit app. How’s that for feeling good?

      “Learning to understand and work with, and not against, the natural hormonal fluctuations as a woman has been the most empowering thing I’ve ever done for myself – and for other women as well. Instead of shying away from the stigma of periods, we’re starting to honour the beauty of the female body.”

      Why Does Teal Love Feel-Good Workouts?

      “Not only is it nice to feel good from working out but it’s actually essential for women to train according to how they feel, because of our continuous hormonal fluctuations,” says Hogg.

      Try Teal’s Workout

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

      Nomvula Khuzwayo

      Nomvula exploded on our Insta feeds some time ago with her always-happy dance moves. She also champions tough-as-nails workouts, while doing it with a smile. Who doesn’t love a challenge?

      “I dance – a lot! I don’t have to preach anything to my followers, they can see from the joy I exude in my videos that the lifestyle I live has a positive impact on my life. They love that and they too want to have that kind of energy.”

      Why Feel-Good Workouts Work For Nomvula

      “The more people feel good, the more motivated they are to live, work and be present members of society,” says Khuzwayo. “Most of the workouts I post are full body, which allows those with busy lives to get a workout in without having to focus on one muscle group at a time.”

      Try Nomvula’s Workouts

      READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain, From A Yoga Instructor

      The Movement Lab

      Pilates is having a hot moment. But Pilates with upbeat music? Now that’s even hotter. The Movement Lab, with trainer Jessica Mandel at the helm, offers this in buckets: fun, feel-good Pilates set to thumping good tunes. We’re sold – and we’ve been for a while!

      “Feel good movement is at the heart of each of our classes. Our repertoires are designed around functional movement patterns – ensuring we can move through life confidently, pain-free and efficiently. We want people to find joy and fun in their workouts,” she explains.

      Why Jess Loves Feel-Good Workouts

      “For years, I didn’t consider myself sporty or fit because I hadn’t found an exercise routine that I loved,” reflects Mandel. “It wasn’t until I did my Pilates Instructor Training that I fell in love with movement. I leave every class feeling better than when I walked in and I look forward to moving my body.”

      A Peek At The Movement Lab’s Classes

      READ MORE: Step Into Your Best Shape With The WH Walking Challenge

      Takkies

      Cover star Takkies stole our hearts when she entered the WH Next Fitness Star competition back in 2016. Years on, her dance classes, centred on self-love and body positivity, continue encouraging women to love their bodies in all shapes and forms.

      Find her workouts at a Rockingnheels studio in Joburg, with a team holding down the fort while she runs the London classes. “I create a safe space where women can come, let go and just be. There’s so much power in being in a space where you feel comfortable enough to be yourself, accept yourself or even to be able to find out things you love about yourself,” she says.

      Why Does Takkies Love Feel-Good Workouts?

      “I feel that you have a more positive approach to life, people and all that you do when you feel good,” says Takkies. How you feel contributes so much to what you pour out into the world. I also believe that we can tackle anything that life throws at us a little better when we feel good.”

      Try Takkies’ Workouts

      READ MORE: Here’s How To Make Weight Loss Goals That Will Actually Stick in 2024

      Lisa Raleigh

      Lisa Raleigh literally bounces for joy. Her workouts, called bounti, which take place on the rebounder, will have you feeling like a kid again – while working all the major muscle groups on one tiny feel-good tramp.

      Find her classes in Joburg.“bounti rebounding takes you right from the absolute basics of, not just rebounding, but fitness as a whole. Rebounding is a low-impact, totally enjoyable way of becoming fitter, stronger and happier! We’re literally guiding our clients towards jumping for joy,” she enthuses.

      Why Lisa Loves Feel-Good Workouts

      “Movement that heals, not harms is our business mantra when it comes to downloadable workouts, programmes and classes,” Raleigh explains. “The goal is restorative exercise that gives you an effective workout, while also being kind to your body. Who said no pain means no gain?”

      See Lisa’s Workouts More

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      9 Bodyweight Exercises That Will Improve Your Mobility

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      Bodyweight training serves as your foundation and is the driver of all of your other strengths and skills. And the ability to move and control your bodyweight is very important for daily life. In fact, even if you don’t realise it, you are performing variations of bodyweight exercises every day.

      That’s why we turned to a pro to help create a wuick workout you can do any time, any place. Co-owner of Pride Fighting Academy, Jess Mouneimne takes us through nine bodyweight exercises that will improve your mobility.

      Meet The Expert: Jess Mouneimne is a pro fighter and the co-owner of Pride Fighting Academy.

      How To Do This Bodyweight Mobility Workout

      Each exercise done for 45 seconds with a 15-second rest. Repeat the circuit 3 times for a sweaty bodyweight HIIT session. If you have any injuries, please check with your medical practitioner to see if it safe for you to do the following bodyweight exercises. Remember to have fun!

      1. Rolling cobra

      Start in a hovering child’s pose and extend your legs up to a down dog (A) Shift your weight forward, round your back as you move through a plank, and then a hanging cobra style position (B). Continue for 45 seconds.

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

      2. Beast reach to high plank

      From hovering child’s pose spring your knees forward to a high plank. Reach and repeat for 45 seconds (A).

      3. Beast reach, high plank, runners lunge

      Move from hovering child’s pose to high plank and then step your foot on the outside of the same side hand for runners lunge (A). Reach back to hovering child’s pose (B). Repeat alternating sides for 45 seconds.

      READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain, From A Yoga Instructor

      4. Beast reach, high plank, runner lunge to sit through

      Once in runner lunge, lift your back foot up through the middle of the body (A). Lift the opposite hand off the floor too, balancing on one hand and foot (B). Come back to your starting position and repeat for 45 seconds.

      5. Crocodile push-ups

      Starting in a standard push up position (A). Bend your elbows as you bend one knee and bring the leg to your elbow (B). Repeat both sides for 45 seconds.

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

      6. Broad jump and back crawl

      Start standing, bend your knees, and jump as far forward as you can. Come down to a tabletop with knees off the mat and shuffle backward in this position (A). Repeat 45 seconds.

      7. Shoulder taps to yoga squat

      Starting in a tabletop with knees off the mat (A). Tap each shoulder four times and then jump forward landing in a yoga squat (B). Jump back and repeat for 45 seconds.

      8. Hip ups

      Start lying on your back, legs off the floor, in line with your hips (A) Draw your knees into your chest and send your hips up high as you stack your legs over your hips (B). Repeat 45 seconds.

      9. 2 Point arm extensions

      Starting in tabletop with knees off that mat (A)  Extend opposite arm and opposite leg out (B). Draw the arm and leg while allows the elbow and knee to touch (C). Repeat both sides for 45 seconds.

      READ MORE: The 3 Stretches You Should Be Doing Daily

      Watch The Workout Video Below And Follow Along:

      [embedded content] More

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      in lifestyle and culture

      ‘Creating a lean body requires having muscles’: Fitness instructor Courtney Black shares

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      Life

      by Sarah Joseph
      3 hours ago

      How fitness instructor Courtney Black is revamping the fitness industry with her own personal journey.
      What do the first 30 minutes of your day look like, your morning routine?
      I wake up super early, some mornings before 5am. I love waking up before anyone else has started their day and making the most of my mornings. I find such calm in knowing I can get my workouts filmed, have a coffee, plan my day ahead and not have any interruptions.
      How did you get into personal training?
      I first went on my personal training course to learn how to lose more weight. This was at the height of my eating disorder. I struggled in my relationship with food for many years and used fitness as punishment. Under-nourishing my body and constantly seeing fitness as a way to out work any food I had ate. I lost so much of my spark, my personality, and my joy for life. I knew I needed to make a change and when I started to study fitness and nutrition, I realised just how little I knew. I wanted to be the best version of myself and help women become the best version of themselves too.
      What makes your programme different to all the ones out there?
      I focus on getting fit and feeling your best. Feeling happy and healthy with me by your side every step of the way. I focus on the personal approach to fitness and my app allows me to train in real time with my subscribers and makes one-tone personal training more affordable and easily accessible with my workouts being focused on home workouts making working out easily accessible and sustainable for the busy working woman, the mothers, the people who have gym anxiety and people who simply do not want to pay for a gym membership. I change people’s lives not only by the way they look but also by the way they feel. They love fitness and look forward to their workouts.
      What advice would you give to women who struggle to stick to a diet/exercise regime because they are always on the go or because they live such busy lives?
      That’s exactly why I created my app. The workouts are quick, effective, and will transform your body, but they also are so easily accessible. We do not need to overcomplicate fitness. Planning your week is super important and so is prioritising time for your workouts. Sometimes things will come up and this will change but having a solid plan is so helpful. Nutrition is simple when you plan ahead of time also, prepping meals or having your favourite healthy deliveries on hands when you haven’t been able to cook. Make food choices that you know are going to help you achieve your fitness goals but also give you energy, make you productive at work and glow from the inside out!
      How important do you think diet or exercise is to make a change to your body?
      Your workout is such a small percentage of your day. What you do around that workout is what matters most. If you push yourself during your workouts but you are not fuelling around them, you will not recover quickly and be able to perform at your best. If you aren’t eating well and prioritising high protein, high fibre and healthy fats you will not feel and look your best. You need whole foods and soul foods. Having a healthy diet is also having a balanced diet so allowing room for foods that also make you happy is key.
      “For me, having an abundance of health and happiness is key to living a good quality life. It will make you more productive, more energised, more open to trying new things”

      Your fitness app Courtney Black contains everything from homeworkouts to healthy recipies – where do you get inspiration from?
      I have always loved creating new workouts that people will enjoy. Making fitness fun has always been a passion of mine so thinking of new workouts and filming for my app is so rewarding for me. Seeing the incredible life changing transformations is a bonus. I listen to my audience, I listen to what they want from their workouts, what they enjoy and how they want to feel and I work from there. I get my inspiration from my subscribers and my followers and build my workouts from there. Food has always been such a huge passion of mine, I love finding ways to make healthy food extremely delicious. This is really easy to do and that’s why I post recipes to my Instagram and my app.
      Cardio or strength training – which do you think is more important?
      Both are important for different reasons. Cardio keeps us fit, our hearts healthy and gives us those endorphins that make us feel great. Cardio should be done alongside strength training for optimal results. Even if your goal isn’t weight loss, cardio is so beneficial to our health (this could even be going for a walk). Strength training is what gives our bodies shape. Creating a lean body requires having muscle. Women are sometimes scared to lift weights because they are afraid of getting bulky but infact this is what is going to give the toned look. My transformative method of training includes strength and conditioning to build a healthy and strong body, a strong core and transformed physique.
      What is your own personal approach to health and fitness?
      I love pushing myself out of my comfort zones. What doesn’t challenge you, doesn’t change you. You will never progress in your fitness journey if you aren’t ready to be uncomfortable. Change is always uncomfortable. It’s also so rewarding.
      This is The Abundance Issue – how do you focus on an abundance mindset?
      You can never have enough health. You can never be too healthy. You can never focus on your health and mindset enough. For me, having an abundance of health and happiness is key to living a good quality life. It will make you more productive, more energised, more open to trying new things. Having the mindset to always feel your best is a winning mentality.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      April’s – The Abundance Issue with Louis Vuitton – Download Now
      Images: Supplied More

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      This No-Gym Workout Is Ideal For The Holidays

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      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

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      in fitness and body

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

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      If you’re in search of a workout that’s both efficient and effective, look no further than high-intensity interval training, or HIIT for short. HIIT helps you build strength and get a cardio workout at the same time, plus it actually burns 25 to 30 percent more calories than resistance training, cycling and treadmill running, according to a study published in the Journal of Strength and Conditioning Research.

      HIIT also comes with all kinds of other perks, like how it can strengthen your heart, help lower blood pressure and even increase your metabolism and calorie burn post-exercise (also known as EPOC). Not to mention, you don’t need any equipment for a challenging HIIT workout and you can do it just about anywhere (granted you have space to crank out a burpee, of course).

      If you’re ready to reap all of the above benefits, try this 30-minute HIIT workout at home, which is good for all fitness levels.

      Time: 30 minutes | Equipment: None | Good for: Total Body

      How To Do The HIIT Workout

      Go through each exercise below in order (some of the moves will repeat throughout the workout). Complete the indicated reps and then continue to the next move, taking rest as noted. Once you’ve completed all 29 exercises, rest for one minute, then repeat the entire circuit one more time.

      1. Walkout

      How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

      2. Butt Kicks

      How to: Start standing with feet under hips and hands at sides. Bend left leg and raise heel to glute, then quickly return it to start and repeat on the right side. That’s one rep. Complete 10 reps.

      3. Knee Hugs

      How to: Start standing with feet hip-width apart and arms at sides. Bring arms out wide. Then lift left knee toward chest while wrapping arms around shin. Hug leg toward body, then place it down and re-extend arms wide. Now, lift right knee and repeat. That’s one rep. Complete 10.

      4. Alternating Low Lunge With Rotation

      How to: To start, from a high plank, bend left knee and bring foot forward to rest outside of left hand. Lift left arm into the air and twist torso toward left leg. Replace hand on floor and step back to high plank, then repeat on right side. That’s one rep. Complete 10.

      5. Mountain Climber

      How to: Start in a high plank position. Keep hips level while driving right knee toward chest, return to a plank and quickly repeat with left knee. That’s one rep. Complete 20.

      6. Jumping Jacks

      How to: To start, stand in the center of mat with feet together and arms at sides. Then, simultaneously raise arms out and overhead while jumping feet out past shoulders. Without pausing, quickly reverse the movement. That’s one rep. Complete 20.

      7. Plank Jacks

      How to: Start in a forearm plank position. Jump feet out past shoulders to a wide “V” shape, then jump them back in again. That’s one rep. Complete 20.

      8. Side Forearm Plank To Forearm Plank

      How to: Start in a side forearm plank position, with right forearm on floor, parallel to top of mat, elbow under shoulder, left arm extended straight in air at shoulder height, feet staggered and flexed. Rotate body forward toward mat and place left forearm down on floor behind and parallel to right coming into a forearm plank. Then, drop heels to left side and rotate body toward right side coming into a side forearm plank of opposite side. That’s one rep. Complete 5.Rest for one minute. Then continue to the next exercise.

      9. Jump Squat

      How to: Start standing with feet shoulder-width apart, toes forward, arms at sides. Bend knees, stick butt back and lower down into a squat, bringing hands together in front of chest. Then explosively jump up as high as possible off floor, swinging arms straight behind body for momentum. Land softly on the balls of feet and immediately lower into next squat. That’s one rep. Complete 20.

      10. Star Jump

      How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.

      READ MORE: The Top Beginner’s Weightlifting Gear To Elevate Your Training

      11. Step Touch

      How to: Start facing sideways at back of mat with feet together, right heel high, knees bent, torso tilted slightly forward, right arm extended straight behind body and left arm bent across chest. Lift right foot and take a wide step to the right, then bring left foot to meet it, balanced on ball of foot, switching arm positions. Reverse the movement to return to start. That’s one rep. Complete 10.

      12. Split Jump

      How to: Start in a lunge with right leg forward and left back, both bent at 90 degrees, right arm straight at side and left arm bent, hand in line with chin. Jump up quickly off floor, switching legs in midair to land in lunge with left left forward. That’s one rep. Continue alternating for 10 reps.

      13. Star Jump

      How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.

      14. Step Touch

      How to: Start facing sideways at back of mat with feet together, right heel high, knees bent, torso tilted slightly forward, right arm extended straight behind body and left arm bent across chest. Lift right foot and take a wide step to the right, then bring left foot to meet it, balanced on ball of foot, switching arm positions. Reverse the movement to return to start. That’s one rep. Complete 10. Rest for one minute. Then continue to the next exercise.

      15. Jump Squat

      How to: Start standing with feet shoulder-width apart, toes forward, arms at sides. Bend knees, stick butt back and lower down into a squat, bringing hands together in front of chest. Then explosively jump up as high as possible off floor, swinging arms straight behind body for momentum. Land softly on the balls of feet and immediately lower into next squat. That’s one rep. Complete 20.

      16. Star Jump

      How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.

      17. Split Jump

      How to: Start in a lunge with right leg forward and left back, both bent at 90 degrees, right arm straight at side and left arm bent, hand in line with chin. Jump up quickly off floor, switching legs in midair to land in lunge with left left forward. That’s one rep. Continue alternating for 10 reps.

      18. Star Jump

      How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.Rest for one minute. Then continue to the next exercise.

      19. High Knees

      How to: Start standing with feet under hips and arms at sides. Drive left knee up to chest, return foot to floor and repeat with right, switching feet as fast as possible and pumping arms similar to running motion. That’s one rep. Complete 20.

      20. Pop Squat

      How to: Start in a squat with feet shoulder-width apart and arms bent, hands in front of chest. Bend over to place hands on the ground in front of toes, then jump feet back into a high plank position, shoulders stacked over wrists. Reverse the movement to return to start. That’s one rep. Complete 20.

      TRY THIS RECIPE AFTER YOUR WORKOUT: These Banana Protein Pancakes Will Keep You Going All Day

      21. Walkout

      How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

      21. Walkout

      How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

      22. Burpee

      How to: To start, stand with feet hip-width apart, arms at sides at back of mat. Hop up off floor, land softly, then jump body forward into plank position, quickly lowering stomach all the way to the mat. Push back up and reverse movement to return to start. That’s one rep. Complete 10.

      23. Mountain Climber Lunges

      How to: Start in a low lunge position with shoulders stacked over wrists and left foot next to left hand. Jump up and quickly switch legs, so the right foot is in front. That’s one rep. Complete 10.

      24. Walkout

      How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

      25. High Knees

      How to: Start standing with feet under hips and arms at sides. Drive left knee up to chest, return foot to floor and repeat with right, switching feet as fast as possible and pumping arms similar to running motion. That’s one rep. Complete 20.

      26. Pop Squat

      How to: Start in a squat with feet shoulder-width apart and arms bent, hands in front of chest. Bend over to place hands on the ground in front of toes, then jump feet back into a high plank position, shoulders stacked over wrists. Reverse the movement to return to start. That’s one rep. Complete 20.

      27. Walkout

      How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

      28. Burpee

      How to: To start, stand with feet hip-width apart, arms at sides at back of mat. Hop up off floor, land softly, then jump body forward into plank position, quickly lowering stomach all the way to the mat. Push back up and reverse movement to return to start. That’s one rep. Complete 10.

      29. Mountain Climber Lunge

      How to: Start in a low lunge position with shoulders stacked over wrists and left foot next to left hand. Jump up and quickly switch legs, so the right foot is in front. That’s one rep. Complete 10.

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

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

      by

      Back pain? Join the club. Per the KZN Department of Health, some 30 to 40% of South Africans are affected by back pain at some point in their life. Back stretches help, so heed these tips from yogis for the best back stretches to ease out niggles and get that aah-inducing feeling that relieves it all.

      So what causes back pain?

      Back pain is caused by several conditions: arthritis that affects the lower back and spinal cord, osteoporosis (your spine’s vertebrae become brittle), or even muscle and ligament strain caused by repeatedly lifting heavy objects.

      What’s more, sitting at a desk all day causes back pain to intensify. According to UCLA Health, “sitting in a slouched position can overstretch the spinal ligaments and strain the spinal discs”, leading to prolonged pain. Over time, these pains can be intensified. Got a bad posture? You can thank your slumped shoulders for back pain, too. Slumping or slouching loads your back in a way isn’t supported by your spinal structure. The offshoot? “The intricate network of muscles, discs, and joints in your back tend to be pushed beyond their tolerable limit, causing pain,” according to Spine Health.

      The power of back stretches

      Doing back stretches regularly can elongate the back, reduce the stiffness in the muscles supporting the back and improve the range of motion and overall mobility. Also, it could help you maintain a good posture, since the muscles are stretched out and are able to better support a good standing or sitting posture.

      Yoga instructor Amy Hopkins weighed in on a few back stretches that can help with your back pain. Yoga is a popular workout for your rest days or for when you want to stretch or strengthen your muscles. Do these moves in your own flow every day and feel your back unwind.

      Back stretch gear

      These tools can elevate your stretching routine and deliver those aahs.

      Use a foam roller over your back to get some deep tissue massage going.

      Prop a yoga block under your back to release tension and relax your back muscles.

      A yoga mat delivers comfort and helps with slipping while you stretch things out.

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

      Get started…

      Start by releasing tension along the spine with a series of Cat and Cow postures. Begin in a tabletop position, hands beneath shoulders, knees beneath hips, on a mat or carpeted surface, fingers spread wide, tops of feet pressed into the mat. Do this slowly, five times each move for a total of 10 long breaths. These stretches bring flexibility into the spine and are great for stretching the back, hips and abdomen. They’re good for relieving lower back pain and sciatica (lower back into hips and butt).

      The Cow Posture

      Inhale as you lift your forehead and eyes to gaze up towards the ceiling.

      Drop the belly as you curl your spine, as if you have a Pilates ball balancing on your back.

      Actively tilting your tailbone upwards will help create the curve.

      The Cat Posture

      Exhale as you round the spine (imagine the ball is beneath you now) and suck your belly button into your spine.

      Press your hands into the mat, creating a lift in your shoulders.

      Drop your head and gaze towards your belly button.

      Actively tip your pelvis forward.

      Come back to a neutral tabletop position to move into the next pose.

      READ MORE: The 3 Stretches You Should Be Doing Daily

      Back stretches for the upper back

      Child’s Pose With Side Stretch

      From tabletop position, bring your toes together and spread your knees so that each knee is at the edge of the mat.

      Fold forward over your lap and let your belly hang softly between your thighs, arms stretched out in front of you.

      Actively try reach your bum to meet your heels. This elongates the spine. Stay here for five to 10 breaths.

      Walk your left hand over to just outside the left side of the mat. Place your right hand on top of your left, so you really stretch out the right side of the back and shoulders. Hold for five to 10 breaths.

      Move your hands back through the centre, then over to the right side, placing the right hand outside the right side of the mat.

      Place your left hand on top of the right, so you feel a nice stretch along the left side of the back and shoulders. Stay here for five to 10 breaths.

      Thread The Needle Pose (good for the whole back)

      From tabletop position, inhale to lift your right hand up towards the ceiling; as you exhale, thread the needle: bring the right hand and arm through the ‘hole’ you create on the left side with your left arm and left thigh.

      Bring the arm all the way through so you’re lying on your right shoulder and your right cheek and temple are on the mat. Extend the left hand out in front of you so your arms form perpendicular lines. Stay here for five to 10 breaths.

      Walk your left hand back to underneath the left shoulder; inhale as you push up through the left hand, lifting your right hand back up towards the ceiling. Exhale to place the right hand back on the mat, so you’re in a neutral tabletop position.

      Repeat on the other side, starting by inhaling as you lift your left hand towards the sky, and then thread the needle on the other side. Stay here for five to 10 breaths, then come back to tabletop position.

      READ MORE: LISS: A Complete Guide, From What It Actually Is, To Why And When To Do It

      Back stretches for the lower back

      Supine Twist

      Lie on your back, bringing your arms into a T-shape.

      Bring your knees in towards your chest, then slowly release both knees over to the right-hand side.

      Rest your head either facing upwards or looking over your left shoulder.

      Keep both shoulders on the mat and try to keep your knees pressed together. If your top leg lifts up, you can fold a towel and place it between your knees (or use a yoga block).

      Stay here for five to 10 slow breaths. Bring your knees back up to centre and then over to the opposite side. Repeat.

      Sphinx Pose

      Hopkins says that because we spend so much time sitting, our lower backs can take a lot of strain. The Sphinx Pose is a counter-pose to sitting and promotes the natural curvature of the spine, relieving back pain.

      Start by lying on your stomach. Feet hip-width apart and with your forearms on the mat, bring your elbows to rest directly beneath your shoulders.

      Be mindful of the pressure on your lower back – if this is too painful, you can shift your elbows slightly forward.

      Hold the pose to five to 10 slow breaths. Release by lying on your belly, right cheek to the mat.

      You can then move into Child’s Pose to finish off.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      7 Best Lower Back Stretches To Ease Aches And Pain

      by

      There’s nothing more satisfying than finding that ahhh-inducing stretch when you have a tight and achy back — and nothing more maddening than not being able to hit that spot. But doing the best lower back stretches for yourself is important – especially when we sit at a desk all day, or even if we’re on our feet.

      Lower back pain is near-universal — in fact, about 80 percent of people experience it at one point or another, according to the American Chiropractic Association. “Where the spine meets the pelvis is kind of a crash site,” says Patrick Donovan, owner of Heather Lane Physical Therapy.

      Why you should be doing back stretches

      It’s little wonder that this area is a pain point for so many seeing as how the daily habits that commonly cause lower back issues are the ones you likely do often: spending hours hunched over a computer, phone, or steering wheel, which all cause the muscles in the front of your pelvic area to shorten and tighten, too. When the hip flexor muscles are contracted in a seated position, those muscle fibres start to shorten, pulling the pelvis forward and pushing the lower back out of alignment. Translation: weaker — and achier — back muscles.

      You’re probably getting the picture that the more time you spend sitting, the more likely you are to experience lower back pain, but it’s not like you can just stop working a desk job or driving your car. Being mindful of your posture and standing up regularly can help you prevent lower back…but what if you’re already hurting? Stretches can definitely help.

      A quick disclaimer: If you’re experiencing extreme pain or pain that radiates down your leg, talk to a doctor or physical therapist to make sure there’s nothing serious going on — and do that before trying out the stretches below, says Donovan.

      If it’s just everyday aches and pains, here are the 7 best lower back stretches to do at home, ASAP.

      How to: Start in a kneeling position, with shins flat on the ground, butt on heels, knees slightly wider than torso and hands in lap. Walk arms forward to straight on the floor, lower stomach down onto thighs and rest forehead on the floor. Hold for at least 30 seconds.

      READ MORE: The 3 Stretches You Should Be Doing Daily

      Sphinx Pose

      How to: Start by lying on the stomach with legs extended, elbows bent, upper arms close to ribs and hands planted on either side of the rib cage. Lift chest and walk hands forward so forearms rest on the floor parallel to each other, with elbows beneath shoulders. Press forearms and hands into the floor and tuck tailbone in to engage lower abdominals and support the spine. Lengthen from tailbone through crown of head.

      Hold for at least 30 seconds.

      Thread the Needle

      How to: Start on all fours. Slide the right hand along the floor behind the left wrist until the shoulder is on the floor. Hold for at least 30 seconds. Reverse movement and lift right arm into the air, twisting to gaze up. Repeat on the other side.

      Low Lunge Twist

      How to: Start in a low lunge with the left foot forward between hands and the right leg extended straight back. Draw the left hand straight up overhead toward the ceiling and rotate the torso from the waist to gaze up at it. Hold for at least 30 seconds, then return to low lunge and repeat on the other side.

      Cat/Cow

      How to: Start on hands and knees with elbows and wrists below shoulders, knees below hips and toes untucked. On the inhale, drop your stomach and arch back to lift your tailbone and chest towards the ceiling. Look up. On the exhale, pull the navel to the spine and tuck the chin and pelvis towards the navel to round the spine. (Initiate the movement generated from the tailbone and allow the spine, neck and head to follow.) Repeat for at least 30 seconds.

      READ MORE: LISS: A Complete Guide, From What It Actually Is, To How And When To Do It

      Spinal Twist

      How to: Start lying on the left side with legs bent and both arms straight, the right one resting on top of the left. Keep left arm on the floor and knees pointed toward the left side, then open right arm across the body in line with shoulder, bringing it to rest on the floor on the right side of the mat. Hold for at least 30 seconds, then repeat on the other side.

      Seated Spinal Twist

      How to: Start seated with legs crossed. Plant left foot outside of the right thigh, lifting knee as needed. Extend arms up overhead and twist torso to the left, placing right elbow against the outside of the left knee and left hand on the floor behind (but close to) back. On the inhale, lengthen the spine. On the exhale, gently twist lower back, middle back and then upper back to the left. Hold for at least 30 seconds. Then, repeat on the other side.

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