Strength builders

Australian Women’s Weekly NZ - - WELLBEING -

Im­prove strength by adding a few rep­e­ti­tions of these ex­er­cises to your fit­ness rou­tine. (Check with your doc­tor first if you have any con­cerns.) 1 Bi­cep curl squats: Stand with feet shoul­der-width apart, shoul­ders back and abs tensed. Hold­ing a dumb-bell in each hand, bend el­bows to bring wrists up to your shoul­ders. Slowly lower arms to your sides. Af­ter a brief pause, bend knees to adopt a squat po­si­tion, keep­ing back straight. Re­turn to start and re­peat.

2 Push–ups: Set the timer for 30 sec­onds and do as many push-ups as you can. Try to use your feet to hold your weight rather than rest­ing on your knees.

3 Lunges: Keep your up­per body straight with shoul­ders back and re­laxed. Take a step for­ward with one leg, lo wer­ing your hips un­til both knees are bent at a 90-de­gree an­gle. Your front knee should be di­rectly above your an­kle, while the other knee hov­ers above the floor. Keep your weight in your heels as you push back into start­ing po­si­tion.

4 Glute bridges: Ly­ing on your back, place feet and shoul­ders flat on the ground and en­gage your core as you lift your hips up as high as pos­si­ble. En­gage your core as you lower hips to hover above the ground, then raise them again.

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