EX­ER­CISE WITH MARELIZE

Here is a taste of what you can ex­pect from the high-in­ten­sity ex­er­cises. They’re easy to do – but they burn fat and pre­serve well- earned mus­cle mass

Cosmopolitan (South Africa) - - HEALTH -

1 WALK­ING LUNGES X 20 A

Stand with feet shoul­der­width apart, a dumb­bell in each hand. Step for­ward with one leg. Drop the rear knee un­til it nearly touches the ground. Re­mem­ber to keep your pos­ture up­right.

With the fo­cus on the heel of your lead foot, ex­tend both knees to raise your­self back up. Re­peat the lunge on the op­po­site leg by step­ping for­ward with your rear foot.

2 SQUATS X 15

Keep feet at slightly more than hip-width apart. Point toes slightly out­wards (about five to 20˚). Pick a spot in front of you to fo­cus on, and keep head straight.

Squat down un­til your hips are be­low your knees. Do not round your back while do­ing this – keep it neu­tral.

3 LEG RAISES X 12

Lie flat on your back, keep­ing legs about 2cm apart. Place your hands near your sides , palms fac­ing down. Keep eyes fo­cused on the ceil­ing for the du­ra­tion of this ex­er­cise.

Slowly raise your legs un­til the soles of your feet point up­wards. Make sure you’re not lift­ing your lower back off the ground. Lower your legs in a con­trolled man­ner; re­peat the move­ment with­out al­low­ing them to touch the floor.

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