Reverse fly Swiss ball

This Swiss ball exercise will target your back, arms & core. How to Place ball directly under hips. Keep pelvis towards ball and core engaged. Place dumbbell in each hand with palms facing down. Place arms out to the side at 45-degree angle. Keeping arms at side, retract shoulder blades down into central pocket. Raise […]
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Medicine ball pull-overs

Work your chest and lats with this Medicine ball exercise. How to: Lie on a bench with your lower back supported and stabilised. Hold a medicine ball straight up in the air. Slowly lower the medicine ball behind your head as far as you can, keeping arms lengthened with a soft elbow bend. Squeeze your […]
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Kettlebell renegade row

This is a challenging exercise for your arms, back and core stability. Sarah Lawrence shows us how. How to Hold a plank position with your hands on the dumbbells or kettlebells. Keep your feet wide and your shoulders directly over the bells. Alternating arms, pull one elbow back like a one-arm row, lifting the bell […]
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Leg lower using gymstick

This is one of the best ab workouts you can do for a flat stomach. Lila Hall demonstrates. Target muscle group: Upper and lower abs Equipment: Gymstick Reps/Sets: 32 Reps, 1 Set Pair with: Plank – 2 mins   NEXT: 5 Pilates exercises for abs>> Photo credit: JCM Photography
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Hip thrust with leg extension

Tighten up those glutes with this exercise from AJ Govoni. How to Begin with your back on the mat, knees bent at 90 degrees. Extend left leg straight up and lift your hips off the mat (picture A). Pull left knee into your chest while keeping your hips off the ground (picture B). Extend left […]
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Push-up barbell

This barbell workout targets your upper body and core muscles. How to Set up in push-up position, with hands on a well on the barbell. Balance with your core as you stabilise the bar. Bend elbows and drop towards the floor, push up again into the start position. Head in line with spine, keep core engaged. […]
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Spinal twist on Swiss ball

Using a Swiss ball is a great way to get a supported core workout. Kickstart this one by working backwards. How to 1 & 2. Sit on the Swiss ball with a straight spine and feet firmly on the ground. Twist to the right and bring the left arm around the front of your body […]
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Triceps extension with kettlebell

Want super-toned arms? Nikki Fogden-Moore demonstrates the triceps extension. FOCUS: Abs, and triceps How to Stand with one foot in front of the other for a good, stable position. Shoulders are back and abs engaged. It helps to activate the thighs, so imagine ‘pulling’ your kneecaps upwards, which gives you strong legs at the same […]
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7 ways to improve your push-ups

Bored of standard push-ups? We’ve come with 7 variations so you don’t lose interest. Say hello to super-toned arms, ladies. Try these new takes on an oldie but a goodie 1. Hindu Push-Up A. Start in the push-up position. B. Lift your butt high in the air with your legs and arms straight so that […]
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How to break through strength plateaus

If toning and building muscle strength is your goal, the secret to consistent results through resistance training is to carefully tweak the exercises and progressively overload your routine. You might do this by increasing the angle of the movement, concentrating on the eccentric range of the motion instead of the concentric, adjusting the weight, altering […]
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