WEEK ONE

Women's Health (UK) - - BEST BODY -

MO­BIL­I­SA­TION MOVE: HIP OPENER

Do: 5 reps per side

(a) From a plank po­si­tion, step your right foot next to your right hand, toes slightly turned out and knee open­ing to the right as far as is com­fort­able.

(b) From this po­si­tion, rock in a clock­wise cir­cu­lar move­ment, then an­ti­clock­wise. Now, switch sides. Feel­ing looser?

PAR­AL­LEL SQUAT WITH SIDE LEG LIFT

Do: 3 sets of 12 reps on each side

(a) With a bar­bell across the fleshy part of your neck and back, and your feet shoul­der-width apart, squat down, keep­ing your spine neu­tral.

(b) Push down through the heels to re­turn to stand­ing, en­gag­ing your glutes and trans­fer­ring your weight on to your left leg to lift the right out to the side. That’s one rep.

HIP THRUST

Do: 3 sets of 10 reps

(a) Sit on the floor with your feet close to your bum, rest­ing your up­per back against a bench. Place a bar­bell across your hips.

(b) Thrust your hips up, squeez­ing your glutes and keep­ing the ribcage knit­ted to­gether and core en­gaged to pro­tect the lower back.

SUMO SQUAT

Do: 5 sets of 10 reps

(a) With a re­sis­tance band just above your knees, stand with your feet shoul­der-width apart, toes turned out at a 45° an­gle, and place a bar­bell on the fleshy part of your neck and back.

(b) Squat for three counts, press­ing your knees out against the band, and push back up through your heels for one count. Go slow. It should hurt.

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