TAKE I T UP A NOTCH

Nailed it? Make the work­out harder with th­ese amped-up vari­a­tions

Women's Health (South Africa) - - BEST BODY -

SIDE CROW

Sub it in for: Chair Pose From Chair pose, re­volve your body to the left­hand side to come into a side twist. Bend­ing your knees fur­ther, place your right el­bow on the outer side of your left knee and your left el­bow on the up­per side of your left thigh (A). Slowly lower your body down to­wards the floor and gen­tly be­gin to lean your body weight into your arms, mak­ing sure to main­tain your arm positioning. Now trans­fer your full body weight into your arms, work­ing to hug your knees into your chest with your in­ner thighs hold­ing tight to­gether (B). Hold for a breath and then re­lease. SETS: 1 REPS: 3 to 4

SIDE TRAV­EL­LING APE

Sub it in for: Trav­el­ling Beast Start in a deep squat. Plant your hands on the floor in front of you, with your left hand in front of your right foot (A). Press your hands into the ground and jump up, trav­el­ling to the right and, if pos­si­ble, hold­ing your legs in the air for a mo­ment (B). Al­low your trail­ing foot (your left foot) to land first, lin­ing it up be­hind your right hand (C). Once your right foot also lands, pull your hands off the floor and sink back into a deep squat. SETS: 3 to 6 in each di­rec­tion REPS: 10m per side or un­til you lose form.

SCOR­PION REACH

Sub it in for: Crab Reach Start on hands and toes in an in­verted-V shape. Bend your right knee to left el­bow. In one fluid move­ment, ex­tend your bent leg back while open­ing your hips to the right (A) and then take it back to your el­bow. Go with the flow and flip your leg over to com­plete a gen­tle back bend, reach­ing your arm up into the air (B). SETS: 6 each leg.

SIDE KICK THROUGH

Sub it in for: Underswitch. Start in Beast po­si­tion (A). From here, si­mul­ta­ne­ously lift your left leg and right arm, then ro­tate your body so your leg trav­els un­der your body. Land in a mod­i­fied Crab po­si­tion with your leg ex­tended as though you're kick­ing it out and away from your body (B). Re­verse the move­ment to re­turn to Beast. That’s one rep. SETS: 3 REPS: 15 to 20 per leg.

A

B

B A Con­trol this mo­tion by en­gag­ing your core. B C

B

A

A

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