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    This Strength Leg Workout Will Build Strong, Sexy Legs

    By Rachel CosgroveThe easy exercises in this strength leg workout will reward you with a flat stomach, tight butt and slim thighs so you can rock a skirt with total confidence.

    Carrying extra weight on your thighs? That could point to a dependence on steady-state cardio. To lean out your legs, you need to supplement your slow-and-steady routine with fast-and-furious interval strength training. Along with burning kilojoules, you’ll also be building lean muscle, which sets off a chain reaction that boosts your metabolism, fires up your fat burners and sculpts the lean, toned legs you long for.

    For this strength leg workout, perform 10 reps of each move without resting between exercises. Do as many rounds as you can in two minutes. Then rest for two minutes. Repeat two or three times.

    Time: 30 Minutes | Equipment: A pair of dumbbells (start with four to six kilos and increase the weight as that becomes too easy) | Good For: Legs

    The Strength Leg Workout

    1/ Dumbbell squat to overhead press

    Hold a pair of dumbbells at shoulder height with your elbows bent and feet hip-width apart. Keeping your chest upright, bend your knees and lower until your thighs are at least parallel to the floor (A). As you stand, press the weights overhead until your arms are straight (B). Return to start. That’s one rep.

    2/ Alternating lateral lunge

    Holding a pair of dumbbells at your sides (A), step out to the left with your left leg; bend your knee and sit back to lower into a side lunge, keeping your back flat as you lower the right dumbbell to the inside of the left foot (B). Press through the left foot to return to start. That’s one rep. Repeat on the other side and continue alternating for five reps on each side.

    3/ Straight-leg deadlift with row

    Hold a pair of dumbbells in front of your thighs and stand with your feet hip-width apart (A). Bend forward and lower the weights until your back is parallel to the ground, keeping your back flat and the weights close to your body (B), then bend your elbows and pull the dumbbells up towards your chest (C). Return to start. That’s one rep.

    4/ Dumbbell squat jump

    Holding a pair of dumbbells at your sides, sit your hips back and lower into a squat (A), then push through your heels and jump as high as you can (B). That’s one rep.


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    You Need To Try This 45-Minute Stationary Bike Workout!

    If you’ve ever been to a spinning class, you know that the 45-minute interval ride will leave you high on endorphins and drenched with sweat, not to mention help you burn between 1,673 and 3,347 kilojoules (depending on how hard you ride, of course).

    But if you aren’t fortunate enough to get into one of the packed gym classes, you can still try this 45-minute spinning-inspired workout, designed by Flywheel Sports creative director Danielle Devine-Baum, to spin on your own. Just crank the playlist below—striving to pedal to the song’s BPM (beats per minute) unless otherwise indicated—and get riding.

    Spinning Class Necessities

    Ciovita Apex Cycling Shorts

    adidas Microfiber Towel

    Camelbak Podium Chill Race Edition

    Hey Siri, please play…

    Song #1: “Everybody Wants To Run The World,” Tears For Fears

    Flat road, time to warm up! Ride around 112 BPM. On a scale of one to 10, you’d be around a three. Once the song’s chorus hits, speed up each time. Halfway through the song, add a bit more resistance as your body starts to feel warmer and your muscles get ready to work.

    READ MORE: 5 Absolutely Insane Body Benefits Of A 40-Min Spin Class

    Song #2: “River,” Eminem [Feat. Ed Sheeran]

    You’re still warming up, but at this point, you’re getting into the ride. The speed is 90 BPM.  If you were running, you’d be at a jogging pace. On this song, alternate between second position (butt off the seat, hands on the front bar), third position (butt off the seat, hands on top of the side handles), and the saddle (butt in seat) while maintaining the speed. Two times during the song, increase your speed. Your resistance here is, on a scale of one to 10, around a four. By the end of this song, you should be sweating a bit!

    Song #3: “Walking In Memphis,” Marc Cohn

    You’re on a hill. On a scale of one to 10, your resistance is around a six. Your speed is 65 BPM. Each time the chorus hits, speed up your pace. You should feel slightly breathless on these intervals. On the first two, use third position when you push. On the last one, challenge yourself to push as hard as you can in the saddle.

    Song #4: “Work R3hab Extended Mix,” Rihanna [Feat. Drake]

    This is a slow, flat incline ride. Your speed is a 100 BPM. On a scale of one to 10, even though it is a rather flat road, you’re around a five on the resistance. Start in the saddle and then hit second position, focusing on stabilising the core. When you hit the saddle, speed up. Repeat this four times during the course of this song.

    Song #5: “Fallen Empires,” Snow Patrol

    This is a light hill. Your speed is a 74 BPM. On a scale of one to 10, start lighter than you want to at about a four on the resistance. Every 30 seconds, add a bit more resistance. By the end of the song, you should barely be able to hold your pace at 74 BPM. Alternate saddle and third position with every resistance change.

    Song #6: “Changes,” 2PAC

    Now you’re on a heavy hill. Your speed is a 55 BPM. Start in third position. Leaving the resistance high from the previous song, slow your legs down. You should be at around an eight on your scale of one to 10 resistance. It’s going to get really heavy. Each time the chorus hits, speed up as fast as you can through the resistance. If you find that your legs want to go faster than 55 BPM when you’re not on the chorus, add more resistance right away. This should be thick and challenging. Sit when you feel you need, then come out. Your power is in third!

    Song #7: “Gold Dust (Extended Mix),” Galantis

    This is a flat to a hill. Your speed is whatever you want! Take the resistance down while you’re in the saddle. The speed of the music is 128 BPM, but take a moment to ride lighter and hydrate. Once you feel ready, start to speed up as close as you can to the rhythm. Toward the end of the song, take the resistance to a five out of 10, come to third and ride the hill at 65 BPM.

    Song #8: “Silver Springs,” Fleetwood Mac

    Now you jog. Your speed is 88 BMP. Starting in the saddle, close your eyes, take a moment, and just ride. You’re riding at about a six on your scale of one to 10. Find third position when you’re ready. When the chorus hits, hit the saddle and go all out. Push as hard as you can. Repeat until the song ends.

    Song #9: “O.P.P. (Re-Recorded),” Naughty By Nature

    This is a light flat. Your speed is 98 BPM. On your scale of one to 10, you’re at a four. Starting in the saddle, just ride and find your breath. This song is about big changes in resistance. When the chorus hits, add as much resistance as you can while still holding your speed. When the chorus ends, take it off. Feel free to use second position when it feels good to come up.

    READ MORE: 5 Workouts That Burn More Kilojoules Than A Spin Class

    Song #10: “Thunder Road,” Bruce Springsteen

    Last song, last hill! Your speed is 70 BPM. Out of your 10, find a seven. Take the first half of the song to ride in third and notice how your body feels; energized and strong. As the second half of the song approaches, take a seat and start to remove resistance little by little. Take the last 60 seconds of the song to put your head down and push as hard as possible right to the finish line!

    You might also like Which Cardio Is Better for Your Body: Cycling or Elliptical Training?

    This article was originally published on More

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    Try This Quick And Effective Workout When You’re Seriously Busy

    At loggerheads with your busy schedule? Like many women today, trainer Stacie Clark is juggling a career, family and social life, all of which doesn’t leave much time for working out! So, in keeping with her mantra – “burn kilojoules, not time” – she creates quick and effective workout routines that are pretty much excuse-proof and work like a charm.

    Can you believe she’s forty-something with two kids?! Also, Stacie can’t be bothered with fitness and diet fads; instead, her approach focuses on functional strength training, which uses exercises that mimic real-life movements (think squatting down to pick up a washing basket or hoisting hand luggage into an overhead compartment on a plane) and engages multiple muscle groups at once to maximise results.

    The seven moves here in this quick and effective workout are a taste of her method for scoring an amazing lean, toned, fit body.

    Time: 20 Minutes | Equipment: Dumbbells & Medicine Ball | Good For: Total Body


    Many women neglect the muscles on the back of their body. Get a brand-new rear view with this move, which concentrates on toning your hamstrings and glutes.DO IT: Place a dumbbell on the floor in front of you and stand with your right foot a few steps in front of your left. Bend both knees, keeping your right knee over your ankle. Lower to grab the dumbbell by both ends, keeping your chest lifted (A). Press through your right heel to straighten your leg, raising your left leg into the air behind you (forming a T shape with your body) and lifting the weight off the ground, arms straight and directly under your shoulders (B). Slowly lower your body back to start. That’s one rep. Do 10 to 12, then switch sides and repeat.


    Some ab moves don’t fully engage your obliques; others completely neglect them. This one recruits your entire core to cinch your waist with every reach.DO IT: Sit on the floor, knees slightly bent, and lean your torso back. In one motion, reach your left arm up and across your body while lifting your right foot and glute off the floor (A). Slowly repeat on the other side (B). That’s one rep. Do 12 to 15.


    A twist on one of the most effective body-weight exercises there is: the burpee.DO IT: Start in push-up position, hands under your shoulders and legs extended, body forming a straight line from head to heels (A). Brace your core and jump your feet outside your hands, then quickly lift your chest and hands so that you’re upright (B). Reverse the movement to return to start. That’s one rep. Do as many as you can in 60 seconds.

    Quick tip: This move reinforces proper posture and form – something most women lose during quick, dynamic exercises. Focus on keeping the movement controlled.


    Reverse lunges activate your glutes, while raising your arms sculpts your abs. Doing them together makes it more challenging and effective.DO IT: Hold a pair of dumbbells at arm’s length at your sides (A). Keeping your chest tall and shoulders back, step one foot back and bend both knees to lower into a lunge, while simultaneously raising the weights in front of you to shoulder height, keeping your arms straight (B). Press through your front heel to return to start. Repeat on the other side. That’s one rep. Do eight to 10.


    This subtle tweak on the classic push-up recruits more of your chest muscles with every rep.DO IT: Place your hands on the floor under your shoulders and extend your legs behind you, so your body forms a straight line (A). Reach one hand 30cm to the side and bend both elbows, lowering your chest towards the floor (B). Return to start; repeat on the other side. That’s one rep. Do eight to 10.

    Quick tip: Keep your core tight to prevent your hips sagging when you reach.


    Dynamic, multi-directional exercises like this build power and agility, improve balance and dial up the kilojoule-burning potential of any workout.DO IT: Stand with your feet slightly wider than shoulder-width apart, knees bent and hands raised in front of your chest (A). In one motion, jump and rotate 90 degrees to the right, bending both knees into a lunge as you land (B). Jump back to start. That’s one rep. Do as many as you can in 30 seconds. Switch directions (rotate to the left) and repeat.


    No easy button here! Your shoulder blades have to stay lifted off the floor the entire time (which engages your abs fully throughout the move).DO IT: Grab a light medicine ball and lie on your back. Raise both knees over your hips and place the ball between them. Raise your right shoulder and bring your right elbow to the outside of the ball; hold it in place while extending your right leg out in front of you (A). Pause, then return to start and repeat on the other side (B). That’s one rep. Continue alternating for 10 to 12 reps.

    Quick tip: Concentrate on keeping your hands behind your head, with your elbows out wide, during the entire set. More

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    5 Ways To Build Killer Core Strength

    When you think about your core, you’re likely thinking about those all-important ab muscles that peak out of crop tops. But there’s way more to them. According to Catherine Viljoen, a biokineticist at Virgin Active,

    “The core includes a number of muscles that run the length of the spine and help stabilise the shoulders, spine and pelvis. These muscles create a strong base of support from which powerful movements can be generated and transferred to the working arms and legs.”

    When these core muscles are in great shape they’ll go a long way to help prevent injury, which is why it’s so important to create good core strength.

    How do you know you’re activating your core?

    In order to make sure you’re training the right muscles, you first need to identify which muscles you’re actually trying to use. The best way to identify the muscle used for core strength is to:

    Lie on the floor face-up with both knees bent at 90° and feet flat on the floor;

    Place your hands (2 fingers) at the top of your hip bones. Now move your fingers slightly to the front of the hip bones and push firmly into the skin;

    Now cough or laugh. The muscle you feel bulging at your fingertips is the transverse abdominus muscle contracting – this is one of the key muscles making up the core.*

    The challenge is to try to maintain core activation throughout your regular gym exercises and throughout the day, even while standing in a queue or sitting at your desk.

    How Will It Help?

    They can take years off your appearance. Don’t think that because many of your core muscles are ‘invisible’ (buried underneath other muscles), you don’t need to pay attention to them. What better way to show off than a good posture?

    They protect your insides, keep your spine and back healthy and they improve balance.

    They protect you from injury. If the core muscles are weak, other muscles have to pick up the slack and eventually, this may result in pain or injury, particularly to the lower back.

    Once you’ve mastered the basics of core activation, you may be ready for some challenging exercises to really sculpt killer core strength.

    Core Strength Exercises

    1. Plank

    Do a 30-sec hold – 1 set of 5 repetitions

    Support yourself on your elbows in a low position, with your knees on the floor. Contract your abdominal muscles, lifting your knees off the floor and making sure that you’re in a stable position. Your back should be straight throughout this movement (ankles, hips and shoulders in line). Hold for 30 seconds and return to starting position and repeat.

    Tip: To make this exercise easier, keep your knees on the floor.

    2. Reverse Crunch Knee Raises

    Do 2 sets of 15 repetitions

    Lie flat on your back with your knees bent and off the floor. Your back should be flat against the floor and your hands can be positioned at the sides of your head. Contract your lower abdominal muscles, bringing your knees towards your chest. Return slowly to starting position. Repeat.

    Tip: This is not a big movement. You should just be lifting your glutes off the floor in a controlled way.

    3. Segmental Bridge

    Do 1 set of 5 repetitions

    Lie flat on your back with your knees bent. Your arms should be straight with your hands lying at your sides. Lift your hips off the floor by rolling through the pelvis and continuing the motion by rolling segmentally through each vertebra from the pelvis to the rib cage. At the end of the movement, your knees, hips and chest are in a straight line. Hold for three seconds and then return slowly to the starting position by rolling your spine, vertebra by vertebra. Repeat.

    Tip: Roll up for a count of 6, then down for a count of 6. The most benefit comes from performing this exercise slowly and controlled.

    4. Four Opposite Arm and Leg Raise

    Do 1 set of 15 repetitions (alternating)

    Position yourself on all fours. Your knees should be aligned under your hips and your wrists under your shoulders. Keep a neutral spine position. Lift your left arm to shoulder height and your right leg to hip height. Hold for a few seconds (think of reaching forward with your left hand and stretching back with your right foot). Return to starting position and repeat on the other side.

    Tips: Be careful not to tilt your hips or arch your back. If you’re new to this exercise, perform the exercise lying on your tummy, lifting the opposite arm and leg. Once mastered, progress to this exercise. Be careful not to lift your head during the movement – look down and not ahead of you.

    5. Stability Ball Knee Tuck (advanced)

    Do 1 set of 10 repetitions

    Position yourself in a press-up position with your hands on the floor, about shoulder-width apart, and your ankles and feet resting on top of the stability ball. Bend your knees, so that they come towards your chest. Keep your elbows straight (not locked). Stop the movement once your feet are on the ball and your knees are tucked in. Hold for 3 seconds. Then straighten your knees and roll back to the starting position. Repeat.

    If you have a medical condition or injury, please chat with your doctor or biokineticist before attempting these exercises. More

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    The 15-Minute Countdown Workout For All-Over Quality Gains

    Productivity experts often tell clients to tackle the most challenging task on their to-do list first. The reason: a feeling of accomplishment gives you momentum to check off other less-daunting tasks throughout the rest of the day – even as your attention span diminishes.

    The same logic can work at the gym: a reverse pyramid – or countdown – format forces you to do the hardest part of the workout first, when you’re physically at your peak, says strength and conditioning trainer Albert Matheny. Then it’s downhill from there: as the number of reps decreases during the workout, the mental momentum you’re building allows you to finish strong, even as your body starts to fatigue.

    Follow this countdown workout from Matheny two or three days a week. Perform five reps of each of the following exercises in order, moving from one to the next without resting. Take a short break (30 to 60 seconds) if needed, then repeat the circuit, completing four reps of each move. Continue until you reach one rep of each move.

    You’ll need: a set of dumbbells that allows you to complete the reps with proper form. Try three to four kilograms to start.

    The 15-Minute Countdown Workout

    Dumbbell Thruster

    Hold a dumbbell in each hand just above your shoulders, palms facing in, then sit your hips back and bend your knees until your thighs are parallel to the floor (A). Push through your heels to stand, pressing the weights overhead (B). Return to start; that’s one rep.

    Reverse Lunge

    Stand with your feet hip-width apart and hold a dumbbell in each hand at your sides (A). Step back with your right leg and bend both knees as you lower until your left knee is bent 90 degrees (B). Push through your left foot to stand, then repeat on the other side. That’s one rep.

    Renegade Row

    Grab a pair of dumbbells and get into push-up position with your hands on the weights and your feet slightly wider than hip-width apart (A). Brace your core, then bend your right elbow to pull the weight towards your chest, keeping your hips parallel to the floor (B). Slowly lower the weight back to start, then repeat on the other side. That’s one rep.

    Spiderman Plank With Dumbbells

    Start in push-up position with your hands on a pair of dumbbells and feet slightly wider than hip-width apart (A). Brace your core, then bend your right knee towards the outside of your right elbow (B). Pause, then return to start and repeat on the other side. That’s one rep.MAKE IT HARDER: do a push-up between each rep after returning to start position. More

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    10 Insanely Challenging Yoga Poses That Will Build Serious Strength

    There’s no shortage of hard yoga pose #inspo on the net these days. But what if you’re actually inspired to try one yourself? Where would you even start? Megan Hochheimer, founder of US-based Karma Yoga Fitness, who frequently posts her own impressive “physics experiments” (her words), shares the benefits of pushing the boundaries of your practice, the requirements for nailing next-level poses, and of course, 10 hard yoga poses to set your sights on along with some pro tips. (Note that many of these tricky poses have a variety of names; the ones included here are what Hochheimer calls them.)

    First and foremost, have fun with it: “Where else can you be a grown-up and get to be barefoot and roll around on the floor and breathe as loud as you want? In your yoga practice, all those things are welcomed, so there’s no reason why some of these tricky poses can’t be a fun adventure.”

    The Benefits of Hard Yoga Poses

    You’ll learn more about your practice.

    “Sometimes I’ll see something in a picture and I’m like, ‘Oh yeah, definitely I could do that.’ But then I end up laughing at myself because there’s no way,” says Hochheimer. On the flip side, with good prep work and practice, she’s nailed poses she never thought she’d be capable of. “It’s cool to find where those nuances are in your own body. That self-study is something that is so encouraged in yoga.”

    You’ll hone functional strength.

    “When you build that strength to get up and down off the ground, balance on one foot or balance on your hands, you’re honing those parts of your physicality that are going to help make all the rest of your activities of daily living so much more enjoyable,” says Hochheimer.

    You’ll finesse your proprioception.

    Other perks include working on your proprioception which, when dull, can lead to balance issues. “In most of these tricky poses there is this element of balance, whether one knee is on the ground, one foot is on the ground, you’re arm balancing, or you’re in an inversion,” explains Hochheimer. “When you start to build that, you’re building concentration and proprioception.”

    Asoka Eco Lux Dreams & Starlight Yoga Mat 

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    READ MORE: 8 Easy Core Yoga Poses That’ll Fire Up Your Abs

    The Hard Yoga Pose Prerequisites

    Don’t Take Yourself Too Seriously.

    Some poses could take years to master while you may be able to do others right away. “What’s really important is that we don’t take ourselves too seriously about any of it,” says Hochheimer. “If you’re going to approach this in a really competitive way, sometimes that invites injury. Whereas if you approach it in a playful way, and just stay with yourself through the process, I think that it’s a very healthy exploration.”

    Bail Like A Kid.

    Know this: You’re going to fall out of arm balances and inversions. “All of us who have learned how to do them fall in one way or another, so the more you can understand your body mechanics and how you do that, the safer you can be when you do have to bail.” When you’re a little kid, you’re riding your bike, you fall off, you roll into the grass and you’re not hurt that badly. So, before attempting any of these poses, just do some cartwheels and rolls on the ground to get back in touch with that part of yourself and practice safely falling.

    Really, Really Warm Up.

    The better you warm up, the better you’ll be able to get into these poses. And not for nothing, Hochheimer notes that they’ll look more aesthetically pleasing to boot. A 10-minute vigorous flow should get your heart rate up and muscles warm, but be sure to specifically target the areas you’ll use in each pose as well.

    Take Videos or Photos.

    “Sometimes in my head, I thought things were going to look one way, but then they look a different way in a picture or video,” Hochheimer says. “Viewing them afterwards helps me to make tiny adjustments or understand that I need to do my homework and develop more triceps strength with decline push-ups, or foam roll, or whatever it is. That helps you learn because you’re not just then repetitively going back into these patterns of failure.”

    Practice—And Consider Pro Help.

    Remember: These are hard yoga poses! “With all yoga, a lot of it is practice so just keep coming back to it,” advises Hochheimer. Working with an experienced teacher can help you to more safely and quickly nail them.

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    1. Camel Variation

    Expert Tip: Camel Pose is such a great opening of the front of our body that sometimes gets tight with a lot of our more strenuous Vinyasa. The arm variation here is a big shoulder stretch. Be sure to warm up your shoulders extra well before trying it.

    READ MORE: These Are The 4 Best Yoga Moves For A Toned Tummy 

    2. Peacock Pose

    Expert Tip: Remember that your legs are just as strong when you get upside down as they were when you were standing on them – keep them super active in this pose.

    3. Tripod Headstand Variation

    Expert Tip: Work on your scapular mobility before you try this one. To do so, hold a yoga block overhead between the hands at its widest angle. With straight arms, try to “push” the block towards the ceiling without shrugging your shoulders up around your ears. As you “pull” the block back down, don’t bend the elbows but do use the back muscles to create the sensation of the pull. Keeping squeezing the block between the hands through both phases of the movement. Repeat several times for scapular mobilisation.

    4. Baby Grasshopper

    Expert Tip: Sit on the floor with the right leg extending out in front. Step the left foot over the right leg and twist the torso to the right so that both hands come to the floor in line with the left foot. Press into the hands and bend elbows into chaturanga (upper arm parallel to the floor). Practise engaging the inner thigh to lift the right leg up (or use a block under the right hip to get lift-off). Lean towards the right inner arm and use core muscles to hold the body still as the left-hand grabs the right big toe.

    5. Eight-Angle Pose

    Expert Tip: This one grows out of that Baby Grasshopper. Work on your Chaturanga or tricep push-ups as prep work and focus on squeezing your inner thighs in the pose.

    6. Baby Crow Pose

    Expert Tip: If there’s a pose here to try first, it’s this one. It’s deceptively tricky-looking, but not as hard for most people to accomplish. It’s almost like a flying Child’s Pose. Start in a forearm plank, then walk your feet a little wider and start to tippy-toe in until you feel your knees touch the backs of your arms. Then, come into a Cat spine, look forward, and shift your weight forward.

    7. Split Pose Variation

    Expert Tip: Work on hamstring, quad, and hip flexor mobility before attempting this pose. You could try Pigeon Pose and half splits with blocks.

    8. Side Plank With Big Toe Grab

    Expert Tip: Here, you’re working internal rotation of one leg, external rotation of the other, core strength, and balance. The prep for balancing in this pose can be found in the Pose of Infinity: Lay on your right side with a yoga strap in your left hand. Rest your head on your right hand or arm. Extend both legs and try to keep the body in a straight line. Reach down and pull the left foot into the strap. Slowly extend the left leg up towards the ceiling. Use the strap in your left hand to control the stretch and hold the left foot up and focus on keeping the torso and right leg stable (try to limit the wobble forward and back). Repeat on the other side.

    READ MORE: Ease Tight Muscles And Lift Your Mood With This Quick First-Thing Yoga Flow 

    9. Bound Forward Fold

    Expert Tip: This one goes in the family of the Kneeling Compass (and it’s a prep for Bird of Paradise). The difference is that this one requires a bind, which means you’re taking double internal rotation of your shoulders. Use a strap in your hands as they come across your back to make it more accessible.

    10. Flying Split (Eka Pada Koundinyasana)

    Expert Tip: This balance-challenging pose is a partner to Kneeling Compass because it requires the same joint actions, hamstring flexibility, and external rotation of the top leg, internal rotation of the bottom leg. Work on your Chaturanga or tricep push-ups as prep work.

    *Words: Caitlin Carlson

    *This article was first published on Women’s Health US.

    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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    This Arm Sculpting Workout Tones And Seriously Torches Kilojoules

    Hooray for longer days and warm sunshine! But if the saying “sun’s out, guns out” fills you with trepidation, don’t stress. Sculpting your biceps and triceps (the muscles at the front and back of your arms) with this arm sculpting workout will make your arms look more toned and reduce the appearance of arm flag. What’s more, more muscle in your arms means no more upper-arm jiggling.

    The Arm Sculpting Workout

    Ready to load those guns? This workout will get you there. Start with the first move and complete all sets before moving on to the next move. Continue until you’ve done all moves.

    You’ll need: A pair of dumbbells and a medicine ball. Start with light weights and go heavier once you’ve mastered the form.

    One-Arm Row Kickback

    Sets: 3

    Reps: 10-12

    Rest: 60 seconds

    Bend forward slightly at the hips. With your left hand at your side, hold a dumbbell in your right hand, palm facing in and arm extended toward the floor. Pull the dumbbell up to your waist, keeping your arm close to your body. When your elbow hits 90 degrees, straighten your arm behind you so that it’s parallel to the floor.


    Sets: 2

    Reps: 21

    Rest: 60 seconds

    Stand with a dumbbell in each hand, palms forward. Curl until elbows hit 90 degrees, then lower to start; do seven reps. Follow immediately with seven more curls, this time bringing the dumbbells to your armpits, then lowering until your elbows reach 90 degrees. Finish with seven complete curls, lowering the dumbbells to your hips and curling them all the way up.

    Lateral Raise

    Sets: 2

    Reps: 10

    Stand with feet shoulder-width apart with a dumbbell in each hand, palms facing each other, arms in front with elbows slightly bent. Raise arms until parallel to the floor. Return slowly.

    Walkover Push-ups

    Sets: 1

    Reps: 5 each side

    With a medicine ball that’s big enough for you to place both of your hands on it, get into a push-up position. Place your left hand on the ball and your right hand on the floor, and do a push-up. At the top of the exercise, walk your right hand onto the ball, place your left hand on the floor, and do another push-up. (If you’re a beginner, try these on your knees.) More

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    Pregnancy Workout: 5 Easy Exercises For A Healthy Bod

    If you’re a mum-to-be, try this easy pregnancy workout to keep healthy and fit during pregnancy from Cotton On Body. This workout is low-impact, meaning it’s gentle on your body but still gets your heart pumping to stay healthy.

    The Easy Pregnancy Workout

    1. Squats

    Sit back through your heels until your hips are nearly in line with knees (your range may be limited depending on how far you are into your pregnancy). Then stand up straight, pushing through your heels and squeezing your glutes.

    2. Glute Bridges

    Lying on the ground, tuck your heels close to your bottom, shoulder-width apart. Push your hips up all the way, squeezing your glutes as you come up. Hold for 3-5 seconds, then lower back to the ground and repeat.

    3. Resistance Band Rows

    Stand on the band with your feet shoulder-width apart. Lean over with your knees slightly bent, making sure that you keep your spine natural. Pull the band to your chest, squeezing your shoulder blades together. Hold for 3-5 seconds, then slowly release back to starting position.

    4. Donkey Kicks

    Place your hands under your shoulders and knees under your hips, maintaining a neutral spine. Bring your knee in towards your chest then extend out slowly towards the sky with your toes pointed, squeezing your glutes. Try not to rotate your hips too much.

    5. Resistance Band Bicep Curls

    Stand on the band with your feet shoulder-width apart. Slightly bend your knees, with your elbows to the side and arms extended. Curl your arms up to your shoulders, hold for two seconds, then slowly lower down to full extension again. More