YOUR GO-TO VA­CAY MOVES

These ex­er­cises are your es­sen­tial in­gre­di­ents for a va­ri­ety of work­out com­bos

Women's Health Australia - - FITNESS -

1 SIN­GLE-LEG REACH AND TOUCH

Stand tall with arms at sides, weight in right leg (a). Keep­ing back flat, push hips back and reach left hand to­wards floor in front of right foot while rais­ing left leg (b). Pause, then drive through right leg to re­turn to start. That’s 1 rep. Per­form all reps, then switch legs and re­peat.

2 BULGARIAN SPLIT SQUAT

MAKE IT HARDER “Place one end of a band be­neath your foot on the floor and the other around your shoul­der to in­crease re­sis­tance,” Tin­klin says.

Stand about 90cm in front of a step or bench and place top of left foot on it, bend­ing knee slightly (a). Keep­ing back straight and core en­gaged, lean torso for­wards slightly and bend knees to lower as far as pos­si­ble, or un­til left knee nearly touches floor (b). Pause, then drive through right heel to re­turn to start. That’s 1 rep. Per­form all reps, then switch legs and re­peat.

3 FEET-EL­E­VATED GLUTE BRIDGE

Lie face up on floor with arms at sides, palms fac­ing up. Place heels hip-width apart on edge of step or bench, knees bent 90 de­grees (a). Squeeze glutes and push through heels to raise hips un­til body forms a straight line from shoul­ders to knees (b). Pause, then slowly lower back to start. That’s 1 rep. MAKE IT HARDER “Place the mi­cro-band around your legs, just slightly above your knees, and drive your knees out­wards as you raise your hips. Keep your core en­gaged – this will help pre­vent lor­do­sis through the lower back,” Tin­klin says.

4 PUSH-UP AND IN­VERTED SHOUL­DER PRESS

Place hands slightly more than shoul­der­width apart on floor and ex­tend feet so body forms a straight line from head to heels (a). Bend el­bows to do a push-up, low­er­ing un­til chest nearly touches floor; then push through hands to straighten arms while rais­ing hips and press­ing into heels (b). From there, bend el­bows to lower head un­til it al­most touches floor (c). Press through hands to straighten arms; then re­turn to start. That’s 1 rep.

MAKE IT HARDER

“Break it up into two ex­er­cises: push-up and shoul­der press. Place a re­sis­tance band around the bot­tom of your shoul­der blades, down each arm and hold it with your hands to add more re­sis­tance to the push-up,” Tin­klin says. Then do the reps for the in­verted shoul­der press separately.

BENCH SWITCH-OUT

For the Split Squat, Glute Bridge, and Up­right Bird Dog (over page), you’ll need a sturdy sur­face, ide­ally knee level. Any bench will do. Try a ho­tel room chair or couch edge, or a rock or tree stump out­side.

5 WALK­OUT WITH AL­TER­NAT­ING SHOUL­DER TAP

Stand with feet hip-width apart, arms at sides (a). Keep­ing legs straight and core tight, place hands in front of feet on floor, walk­ing them for­wards (b) un­til body forms a straight line from head to heels (c). Raise right hand to left shoul­der, lower hand back to floor; then re­peat with left hand to right shoul­der, keep­ing body still. Walk hands back near feet and stand. That’s 1 rep.

MAKE IT HARDER “Start in a plank po­si­tion and place one slider be­neath each foot, then do the shoul­der taps. Next, slide your feet to­wards your hands, push­ing your bum up to the sky, then main­tain con­trol to push your feet away from your hands to re­turn to the start po­si­tion,” says Tin­klin.

6 Y-RAISE WITH SIN­GLE-ARM PULSE

Stand with feet hip-width apart and hinge for­wards at hips, keep­ing back flat and core tight. Raise arms to form a Y with your up­per body (a). Squeeze shoul­der blades to­gether to raise hands as high be­hind you as pos­si­ble (b).

Keep­ing left arm raised, slowly pulse your right arm up and down 3 times, then re­turn to start. That’s 1 rep. Per­form all reps, then switch sides and re­peat.

7 DEAD BUG

MAKE IT HARDER “At­tach the re­sis­tance band around some­thing sta­ble, like a pole. Get into the dead-bug po­si­tion and hold the band above your head with both hands. Keep the band still while mov­ing your legs in the way shown,” says Tin­klin.

Lie face up on the floor with arms and legs in the air, knees bent 90 de­grees (a). Main­tain­ing con­tact be­tween lower back and floor, brace core, then slowly and si­mul­ta­ne­ously lower right leg un­til heel nearly touches floor and left arm un­til hand nearly touches the floor over­head (b). Pause, then re­turn to start and re­peat on the op­po­site side. That’s 1 rep.

8 UP­RIGHT BIRD DOG

Sit tall on chair or bench, grip­ping front edge with both hands, then scoot for­wards un­til hips and butt are in front of seat, press­ing shoul­ders down and away from ears (a). Brace core, then si­mul­ta­ne­ously raise right arm for­wards to shoul­der height while slightly lift­ing left foot off floor (b). Pause, then slowly re­verse to re­turn to start. Re­peat on the op­po­site side. That’s 1 rep.

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