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| Swivel Squat |
Stand with your feet hip-width apart, and extend your arms straight out in front of you. Bend your knees and sit back until your legs are bent 45 to 90 degrees; make sure to keep your knees from extending over your toes. (A) Press back to a standing position as you rotate your torso and outstretched arms to the right. (B) Rotate back to the center and immediately perform another squat, this time rotating to the left as you stand. Both sides makes one rep. The sequence is this: Squat, stand—while simultaneously twisting to the side—then twist back to the center. 10 to 12 reps To make the move more challenging, hold a medicine ball.  |
| Tricep Dip & Reach Sit on the floor with your knees slightly bent and your back as close as you can get it to a 20cm-high step. Grab the edge of the step with your hands slightly more than hip-width apart. Push your heels into the floor as you straighten your arms. Perform a dip (A). Straighten your arms, then reach your left arm straight out in front of your body at shoulder height while lifting your right leg (B). Hold for a few seconds, then repeat, lifting the opposite arm and leg. |
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| Mermaid Side Plank |
Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot. (A) Raise your left arm directly overhead—bicep next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air. (B) Return to start. Repeat for a full set; then switch sides. 8 to 10 reps
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| Step-Up And Single-Arm Press |
Hold a dumbbell in your right hand with your upper arm parallel to the floor and place your left foot on a step or bench (A). Lift yourself onto the step as you press the weight over your shoulder (B). Lower both back to the starting position. That’s one rep. Finish all the reps with your left leg, then repeat with your right.
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| Prone Oblique Roll |
Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center. Do 12 to 15 reps, rest for 30 seconds, then repeat to the other side.
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| Reverse Plank W/ Leg Lift Sit with legs outstretched, hands behind your butt, fingers forward. Press onto your hands, and lift your right leg, keeping hips raised. Hold 3 seconds. |
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| Curtsy Squat (bad form in pic) & lift Grab a pair of five- to seven-kilo dumbbells and stand with your feet hip-width apart, arms at your sides. Cross your right leg behind your left, slightly left of your left heel, and rest your toe on the floor just over half a metre behind you (A). Keeping your right heel up, squat down as far as you can without letting your left knee extend past your toes (B). Straighten your left leg and raise your right leg as high as possible behind you, lowering your torso toward the floor (C). Return to start. Do 12 to 15 reps and repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets. http://www.womenshealthsa.co.za/fitness/workouts/2009-ultimate-fitness-plan-workout-2?page=11 http://www.womenshealthsa.co.za/fitness/workouts/build-muscle-to-get-strong-abs?page=2 http://www.womenshealthsa.co.za/fitness/workouts/best-workout-for-an-athletically-shaped-body?page=1 http://www.womenshealthsa.co.za/fitness/workouts/work-your-core?page=5 |
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