Make that change!

Our ex­er­cise/cof­fee/ stress-buster/sex move swaps will get you fit­ter, health­ier, and hap­pier!

Shape (Malaysia) - - CONTENTS - By Zara Nasarudin and Poon Li-Wei

IF YOU DREAD THESE CLAS­SIC EX­ER­CISES

You know them, and you’ve ex­pe­ri­enced their feel-good-burn. They make for an in­tense strength and car­dio sesh, but some just aren’t crowd favourites; can we get a groan for burpees? Swap your arch-en­e­mies with these ideas; they give you sculpted arms, toned abs, and a perky booty!

Push-Ups

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Bear Crawls: Pro­pel your­self on all fours; don’t let your knees touch the ground. Now crawl as fast as you can!

Rep count: 2-3 sets of 60 sec­onds each

Dips: Sit on the edge of a sturdy seat with hands on the edge. Edges for­ward un­til your arms are sup­port­ing your body. Lower your­self un­til arms are bent at a 90-de­gree an­gle. Pause; re­turn to start­ing po­si­tion.

Rep count: 2 sets of 15 reps

Crunches

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Spi­der-man Climbs: As­sume the push-up po­si­tion, with hands di­rectly un­der your chest at shoul­der width apart, and body form­ing a straight line from shoul­ders to an­kles. Lift­ing your left foot off the floor, bring the knee up to your left el­bow and foot to the ground. Re­turn to start­ing po­si­tion; re­peat on other side.

Rep count: 2-3 sets of 60 sec­onds

Moun­tain Climbers: As­sume the push-up po­si­tion, with hands di­rectly un­der your chest at shoul­der width apart, and body form­ing a straight line from shoul­ders to an­kles. Flex your knee and hip and bring left leg up un­til the knee is as close as to your chest as pos­si­ble. Re­turn to start­ing po­si­tion; re­peat on the other side.

Rep count: 2-3 sets of 60 sec­onds

Sit-Ups

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Rus­sian Twists: Sit about half­way up, with hands straight out in front of you, palms to­gether. Tighten your core, and ro­tate to the left. Pause; re­turn to the start­ing po­si­tion. Ro­tate to the right. Re­peat.

Rep count: 2-3 sets of 60 sec­onds

Flut­ter Kicks: Lie on your back with hands un­der but­tocks. Legs and up­per body should be slightly raised off the floor. Now lift leg up a few inches; pause and lower it. Re­turn to start­ing po­si­tion; re­peat on the other side.

Rep count: 2-3 sets of 60 sec­onds

Planks

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Ball Rolls: Start on your knees with hands on a sta­bil­ity ball. Slowly roll it away from your body, drop­ping your hips as you shift your weight onto the ball. As you pull it back to­wards you, con­tract your abs.

Rep count: 2 sets of 15 reps

Inch worms: Start in a push-up po­si­tion. Slowly walk your feet to­wards your hands; feel the stretch in the backs of your legs. You may lift your heels off the floor but stop when the stretch be­comes un­com­fort­able. Keep­ing your feet still, slowly walk your arms for­ward un­til you’re back in the push-up po­si­tion.

Rep count: 2 sets of 10 reps

Burpees

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Jump Squats: With your feet hip-width apart, squat un­til your thighs are par­al­lel to the floor. Then jump as high as you can. Land softly and im­me­di­ately drop back into a squat. Re­peat.

Rep count: 2 sets of 10 reps

Gate Swings: Start by stand­ing tall with feet in sec­ond-po­si­tion stance, and toes pointed slightly out­ward. Drop to a wide plié squat, with hands on knees. Puss off your knees; jump into a stand­ing cross­legged stance. Re­turn to start­ing po­si­tion; re­peat on the other side.

Rep count: 2 sets of 15 reps

Squats

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Lunges: Start in a stand­ing po­si­tion. Take a large step for­ward with one leg. Lower your body un­til your front knee is bent 90 de­grees and your rear knee is nearly to the floor. Re­turn to start­ing po­si­tion. Re­peat with the other leg.

Rep count: 3 sets of 10 reps

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