T HE WORK­OUT

Women's Health (South Africa) - - FITNESS -

A. DUMBBELL KNEE- BANDED HIP THRUST Sit with your shoul­der blades against an ex­er­cise bench, knees bent and feet flat on the floor, a mini band around both legs just above your knees, and hold­ing a dumbbell across your hips with both hands (A). Drive through your heels and squeeze your glutes to lift your hips un­til your body forms a straight line from shoul­ders to knees (B). Pause, then slowly lower back to start. That’s one rep. Do 20, then rest for two min­utes; re­peat for a to­tal of three sets.

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