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      30 Plank Variations That Will Transform Your Core From A Trainer

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

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

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

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

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

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

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

      1. Down Dog To Knee Drive

      How to:

      Start in a high plank position.

      Lift hips into a downward dog position.

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

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

      Continue for 30 seconds.

      Repeat on the opposite side.

      2. Side Plank Crunch

      How to:

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

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

      Return to start and continue for 30 seconds.

      Repeat on the opposite side.

      3. Side Plank Knee Raise

      How to:

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

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

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

      Repeat on the opposite side.

      4. Side Plank Toe Tap

      How to:

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

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

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

      Repeat on the opposite side.

      5. Forearm Plank Saw

      How to:

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

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

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

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

      6. Forearm Plank With Knee Touch

      How to:

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

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

      Reverse the motion.

      Repeat with left knee.

      Continue alternating for 45 seconds.

      7. Plank Knee-To-Elbow

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

      How to:

      Start in high plank position.

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

      With control, reverse movement to return to start.

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

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

      8. Bird Dog

      How to:

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

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

      Slowly return to start.

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

      9. Plank Hip Dips

      How to:

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

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

      Immediately drop the left hip toward the floor.

      Continue alternating for 45 seconds.

      10. Plank Shoulder Tap And Jack

      How to:

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

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

      Simultaneously jump feet together and replace hand on the mat.

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

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

      11. Side Plank Thread The Needle

      How to:

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

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

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

      Reverse the movement to return to start.

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

      12. Forearm Plank Knee Tap

      How to:

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

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

      Gently tap the mat and straighten legs back out.

      Continue repeating for 45 seconds.

      13. Plank Jumps

      How to:

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

      Bend knees and jump both feet in toward arms.

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

      Continue repeating for 45 seconds.

      14. Plank Up Downs

      How to:

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

      Lower right forearm to the mat.

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

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

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

      Continue repeating for 30 seconds.

      15. Side Plank Hip Dips

      How to:

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

      Use obliques to lower hips toward the mat with control.

      Reverse the movement to return to start

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

      16. Single-Leg Knee Drive to Kick Out

      How to:

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

      Drive right knee to tap right elbow.

      Straighten right leg back and up without moving hips.

      Lower right foot to return to start.

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

      17. Quad Hold Knee Taps

      How to:

      Start on all fours, in tabletop position.

      Lift knees to hover two inches off the ground.

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

      Return right hand and left foot to floor.

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

      Replace left hand and right foot on the amt.

      Continue alternating for 45 seconds.

      18. Bear Plank Shoulder Tap

      How to:

      Start on all fours, in tabletop position.

      Lift knees to hover two inches off the ground.

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

      Replace right hand on the floor.

      Repeat with opposite side.

      Continue alternating for 45 seconds.

      19. Side To Side Plank Hops

      How to:

      Start in a high plank position.

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

      Repeat on the opposite side.

      Continue alternating for 45 seconds.

      20. Sprawl

      How to:

      Start in a high plank position.

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

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

      Raise arms next to ears.

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

      Continue for 45 seconds.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      21. Forearm Plank

      How to:

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

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

      Hold the position for 45 seconds.

      22. Scapular Pushup

      How to:

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

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

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

      Repeat for 45 seconds.

      23. Modified Side Plank

      How to:

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

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

      Hold the position for 30 seconds.

      Repeat on the opposite side.

      24. Side Plank

      How to:

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

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

      Hold the position for 30 seconds.

      Repeat on the opposite side.

      25. Renegade Row

      How to:

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

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

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

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

      26. Plank Jacks

      How to:

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

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

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

      Continue jumping in and out for 45 seconds.

      27. Plank Punches

      How to:

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

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

      Replace hand on mat.

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

      Continue alternating for 45 seconds.

      28. Reverse Plank

      How to:

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

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

      29. Plank Jacks

      How to:

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

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

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

      Continue jumping in and out for 45 seconds.

      30. Classic Plank

      How to:

      Start on the floor on your hands and knees.

      Place your hands directly under your shoulders.

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

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

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

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

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

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      Forget raising the bar – put your feet up, woman! Seriously, we mean it when we say put.your.feet.up. “Lifting them onto a step or bench is the simplest way to build strength faster,” says strength and conditioning specialist Don Bahneman. Yup, you *can* sculpt a better body without lifting a dumbbell. All you need: this bodyweight home workout.

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

      How Does Putting Your Feet Up Build Muscle?

      It boils down to basic physics: for upper-body exercises, this tweak changes the angle of the exercise and forces your muscles to work harder to support your body weight.

      For lower-body moves, raising your feet increases how far you have to move with every rep (aka your range of motion), which calls more muscle fibres into action. And for all moves, your core has to work harder to keep you stable and locked into position.

      The 15 Minute Bodyweight Home Workout

      Instructions: Complete the exercises in this bodyweight home workout in order. Move from one to the next without resting. Rest 45 to 60 seconds at the end of the circuit, then repeat for up to five rounds.

      Make it harder: Feeling extra fired up for your bodyweight home workout? Increase the cardio challenge by adding 30 seconds of star jumps or running in place between each move. Get the best out of your chill with this couch workout.

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

      1. Bulgarian Split Squat

      Stand about 60 centimetres in front of your couch and extend your left leg behind you, placing the top of your foot on the seat (A). Keeping your chest upright and core tight, bend both knees to lower your hips as much as you can (B). Push through your right heel to return to start. That’s one rep. Do eight to 12, then repeat on the other side.

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

      2. Travelling Plank With Leg Raise

      Get into push-up position with your toes on the couch (A). Raise your right arm and rotate your torso to the right until your feet are stacked and your body forms a T. Without dropping your hips, lift your right leg (B). Hold for 20 seconds. Reverse the movement to return to start and hold for 20 seconds, then repeat on the other side.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      3. Single-Leg Hip Thrust

      Lie on your back on the floor in front of your couch with your left heel on the edge, knee bent about 90 degrees and your right leg straight up, arms at your sides (A). Press through your left heel and raise your hips as high as possible, keeping your right foot in the air (B). Slowly lower your hips back down. That’s one rep. Do eight to 12, then repeat on the other side.

      READ MORE: 10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A Trainer

      4. Reverse Inch Worm

      Get into push-up position with your toes on the couch (A). Bracing your core and glutes, slowly walk your hands towards the couch, lifting your hips into the air and keeping your legs as straight as possible (B). Pause, then walk your hands back out to start. Make it harder by adding a push-up here. That’s one rep. Do four to eight.

      Excerpted from the Women’s Health Little Book of 15-Minute Workouts. More

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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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      ‘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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      in fitness and body

      This No-Gym Workout Is Ideal For The Holidays

      by

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

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

      The 15-minute no-gym workout

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

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

      Do the workout

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

      Watch a WH staff member perform the moves…

      [embedded content]

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

      Your Moves

      BLOCK 1

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

      BLOCK 2

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

      READ MORE: The 3 Stretches You Should Be Doing Daily

      BLOCK 3

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

      BLOCK 4

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

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      in fitness and body

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

      by

      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