Calf raise

WH&F Head Trainer Nikki Fogden-Moore demonstrates calf raises. How to Stand with your feet firmly on the ground, one foot slightly in front of the other. Hold a weight in your hands and then rise up on your tiptoes. Pause at the top for one or two seconds then come down again. NEXT:  Lunge & twist with weight >>  Photography: Keith Hamlyn {nomultithumb}   Fitness

April 5, 2015
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Sprinters step-up

Keep it simple with this hip flexor engaging exercise for shapely legs and a toned tush! How to: Walk from one spot to the next by raising each knee high towards your chest, on your toes at the top with the grounded leg and then come down and repeat the other side.  Tip: The less distance you make, the better you are doing – this is about control and technique,…

April 5, 2015
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U pose

Boost your core muscles with the U Pose. Nikki Fogden-Moore demonstrates. You don’t have to have perfectly straight legs for this one. But you do need to ensure you are not leaning back onto the lower back or bringing your knees into your chest. Sit and lift up your feet to the sky. Bring your upper body into a V position and hold there as long as you can. Beginner…

April 5, 2015
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Yoga pose: Reclining bound angle pose

This yoga pose (also known as Supta Baddha Konasana) is beneficial for women in all cycle changes, from relieving menstrual pain to improving circulation in the ovarian region, and can be helpful during pregnancy and menopause.   What it does: Regulates blood pressure as it encourages the relaxation response. It can also help with indigestion, flatulence and sciatic pain. It is beneficial for women in all cycle changes, from relieving menstrual…

April 4, 2015
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Targeted training for six-pack abs

Defining your abs calls for targeted training, says trainer Angie Di Franco. You need to target the rectus abdominis, transverse abdominis and obliques in turn. (Each time you complete an ab exercise, also throw in one for your lower back and obliques.) To hit the whole region at once, go for planks with perfect form. Confused? Option B is joining Guy Leech’s record attempt for the world’s largest core fitness…

April 4, 2015
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Criss Cross

Find yourself slouching at your desk? Pull your body out of lazy habits with this Pilates exercise, designed to help you even up. How to 1. Start on your back, holding a Pilates ring or squishy ball to the ceiling with the legs in table-top 2. Exhale to curl up with the body and twist to one side, extending the opposite leg 3. Inhale to alternate to the other side….

April 4, 2015
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Adductor squeeze with Pilates ring

  This Pilates move will strengthen your inner thighs and glutes, which weaken with prolonged sitting. Target: The inner thighs, obliques and glutes How to 1. Start by lying on your side with a Pilates ring or squishy ball between the ankles and the arm outstretched with head relaxed 2. Exhale and press the top leg down. Inhale to release. Keep the movement slow and controlled Tip: For a harder…

April 4, 2015
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8 best exercises for inner thighs

April 3, 2015

Best exercises for toned inner thighs and glutes. Get ready to feel the burn! Plie squats This fun variation of the classic bodybuilder favourite hits the inner legs and can be performed with no equipment (holding a dumbbell or kettlebell is an option). How to 1. Standing upright, move your feet so that you are in the classic ‘plie’ position – toes pointing out, core tight and stance as wide…

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One-leg tricep dips

  This exercise incorporates tricep dips and core work – all in one move! No need to neglect your triceps just because you don’t have all the ‘right’ equipment. A floor tricep sans bench is just as effective at toning your arms. By challenging your balance you also engage your core and up the intensity of this powerful movement. How to: 1.    Sit on the floor with your knees bent,…

April 3, 2015
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Hindu push-up

  A Hindu push-up is perfect for anyone wanting to work their arms, back, chest and legs. So you think you’ve mastered the push-up? Let’s take it to next level. These push-ups will increase your strength and stamina as well as mobility in your spine, hips and shoulders. How to:1.    Start in a downward-facing dog position with your feet spread wider than shoulders. 2.    Breathing in, start bending your elbows…

April 3, 2015
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