Australian Men's Fitness

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“This exercise focuses primarily on building the vastus medialis oblique (VMO), an inside quad muscle just above the knee, to improve knee stability,” says PT James Stark (pictured). While the depth of the exercise is completely individual, everyone

OK Magazine Australia

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‘Complete each exercise as a station, spending 45 seconds on each with 15 seconds rest between each station. Repeat three times and you’re done for the day.’ 1 Squats. 2 Plank hold (on your elbows). 3 Reverse lunges. 4 Chair dips. 5 Jumping jacks (st

Muscle & Fitness Hers South Africa

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King typically trains five days a week. For powerlifting, she uses a periodised training program; however, when she’s pressed for time she also does metabolic conditioning circuits. “Society undervalues and even frowns upon women having muscles, owni

Woman's Weekly

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Playing the sport can help prevent musculoskeletal problems in the over-50s, say experts at Liverpool Hope University. Their study found that those playing regularly (instead of going to the gym, running or cycling) had better musculoskeletal health,

Fairlady

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Osteoporosis often sneaks up on you, but there are signs you can look out for: • Weak, brittle fingernails and toenails • Receding gums • A weakening grip • Cramps • Unexplained muscle and bone aches • Fractures from a standing position Talk to your

Good Health

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For a lot of women, extra weight tends to be carried around the hips and stomach, and your core muscles can be a really challenging part of the body to strengthen, especially after having children or surgery. Although weight loss is a gradual whole-b

Woman's Weekly

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Musculoskeletal conditions such as arthritis and back pain affect nearly 19 million people in the UK, but regular exercise can make a difference – improving movement, protecting joints and reducing pain. It doesn’t need to be strenuous, even walking

Woman & Home Feel Good You

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1/3 of women from the age of 40 will experience involuntary bladder leaks, rising to 50% of women over 60. TRY Femaxeen Bladder Control Formula 30 tablets (£49.90, Amazon), are formulated to help stop you having to rush to the loo so often. Pure Spor

Men's Fitness UK

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PULL: most of us are anterior (front) dominant, so pay particular attention to pull exercises to keep the ‘hunch’ at bay. STRETCH: particularly the pectorals, to prevent inward rotation. RISE: walk tall and lift your sternum, and sit up straight at

Women's Fitness

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This gentle, elegant stretch helps lengthen and strengthen your lateral obliques, the muscles that help define your waistline. Use it as a gentle warm-up or as a more intense stretch later in your routine, to help target those ‘love handles’ and open

Australian Men's Fitness

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■ Running can be a painful endeavour, especially if you're on the heavier side. Joints, muscles and ligaments can cause debilitating pain as your runs get longer. Fear not, relief is at hand with the aptly named Pain Away range of products. Pain Away

Men's Fitness UK

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TRY THIS QUICK DESK-BREAK ROUTINE FROM MARC HOLL, PROFESSIONAL HEAD OF PHYSIOTHERAPY AT NUFFIELD HEALTH • Walking High Knees x 1 min • • Shoulder Circles x 10 • • Arm Circles x 10 • • Squat x 10 • • Reverse Lunge Kick-Back x 10 • • Side Lunge x 10 •

Oxygen

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Think you’ve got core chops? Before you brag about your planking prowess, try this workout that uses only a Valslide and your bodyweight. “A Valslide helps you focus on control, core stability and range of motion, and it allows you to gain strength w

Diabetes Self-Management

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Joints are the areas in the body where two or more bones meet, keeping the skeleton together and helping to allow movement. They are configured to be supple but stable, consisting of cartilage (tissue that covers the bone), synovial membrane (which l

Men's Fitness UK

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Warm up your muscles by doing walkouts, skydivers and supermans for 30 secs each x 2. Walkout: engage your core, walk hands out until you reach a high plank/ press-up position, walk hands back towards feet and then return to standing. Skydiver: belly

Woman's Own

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Perform this routine once a day if you can. These moves help open your chest and shoulders (for great posture) as well as loosening hips and relieving tense muscles. Just remember, flexibility comes with practice and time. Even if you only add a mill

WHO

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Keep your shoulders back and your stomach sucked in. When you slouch, your body finds other ways to overcompensate, which can lead to injury. If you only do exercises where both legs are used, your stronger side often dominates. But when you run, y

Men's Fitness UK

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5 mins jog on the spot 5 mins mobilisation exercises 5-10 rounds / 30 secs rest between rounds While jogging on the spot, tap each of these body parts on the floor (standing up after each tap). Keep going for 1 min. Right hand Left hand Right elb

Cycling Plus

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HOW? Lie on your side using your forearm for support. Hold this for 30 secs, then raise your top leg and hold for another 30 secs. Aim for 3x60 sec holds each side. WHY? “Lateral stability is important in cycling,” explains coach Phil Paterson. “When

Bike

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Boss: How do you reach back there… to wipe yourself? Centaur: Uh… there is a device we use, it’s called an Aubesian – it’s a stainless steel telescoping rod, with gripper claws, and a sort of toggle line that allows you to move the paper back and for

The Australian Women's Weekly

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Australian guidelines for stretching advise 10 minutes daily, after the nod from your GP. Hold a sustained stretch for 10 to 30 seconds – no bouncing! Stretch to the point of mild discomfort, not pain. Work opposing muscle groups, e.g. the fron

Oxygen

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as co-founder of Strength & Conditioning Review and owner of a private facility called The Glute Lab, Bret Contreras, Ph.D., CSCS, is world famous for his butt-building know-how. “The Glute Guy” relies heavily on science and research as well as his o

Muscle & Fitness Hers South Africa

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THERE IS hardly a core exercise more notorious than the plank. And when performed “actively”—meaning, you’re engaging every muscle from head to toe—it taxes your entire body. Which, according to Chris Frankel, head of performance at TRX, “brings awar

Mother & Baby India

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During labour, your pelvic floor muscles help to rotate your baby’s head in a good position. Studies have shown that exercising these muscles during pregnancy can shorten early stages of labour. This is specially worth trying if you’re planning to ha

Horse & Hound

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THERE is now light at the end of the tunnel as various disciplines begin to look at possible strategies for competition life after lockdown ends. Many of us have lost some motivation during these two months on standby, so if you’re suffering from a b

Men's Fitness South Africa

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For a lot of serious bodybuilders, it’s simply not enough to lift the weights—they take the extra mental step of actively thinking about the body parts they’re working, too (an effort intended to will the muscles into cooperation). Of course, it’s no

Australian Men's Fitness

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Warm up your muscles by doing walkouts, skydivers and supermans for 30 secs each x 2. Walkout: engage your core, walk hands out until you reach a high plank/ press-up position, walk hands back towards feet and then return to standing. Skydiver: belly

Australian Women’s Weekly NZ

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Australian guidelines for stretching advise 10 minutes daily, after the nod from your GP. Hold a sustained stretch for 10 to 30 seconds – no bouncing! Stretch to the point of mild discomfort, not pain. Work opposing muscle groups, e.g. the fron

Backpacker

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This squat variation demands balance and core strength, building stability to navigate thigh-high snow and turbulent waters. Sets 3 Reps 8 (each leg) 1. Stand with your back to a chair or bench (or log) as if about to sit. 2. Standing on your right l

Women's Running

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It’s almost 2020, and by now, most runners realize that strength training is an essential component of their routine. (If you don’t, consider yourself now properly informed: You should be strength training.) But if there’s a particular subgroup of ru