Woman & Home Feel Good You – September 2019

GLUTE BRIDGE

GREAT FOR Bottom, thighs and core

1

For your start position, lie flat on your back on a yoga mat. Bend knees

and position feet on the mat, ensuring they are hip-width apart and your

spine is in a neutral position. Let arms rest by your sides on the mat.

2

Press heels into the mat, squeeze your glutes and raise pelvis off the

floor, until your body forms one straight line from chin to knee, resting

on your shoulders. Hold for a few seconds.

3

Lower your pelvis and return to the start position. Repeat this move

15 times.

TRICEP DIP
For this exercise, you’ll need a chair.
GREAT FOR Chest, triceps (backs of upper
arm) and shoulders

1

Begin seated on a chair. Place hands on the

front edge of the chair under your glutes (bottom

muscles) and directly below your shoulders. Keep

fingers facing forwards. Shift glutes forwards off chair.

2

Bend elbows to lower glutes towards the floor,

keeping shoulders, elbows and wrists in line

with one another.

3

Once your arms are in two

90-degree angles, push

through heels of your hands and

extend arms to return to start

position. Avoid using legs to help

with this, and keep an upright

position. Repeat for 12 reps.

Boost bone density

with your bodyweight

More and more women are discovering the

benefits of resistance training – when an exercise

causes muscles to contract against an external

force, such as your own bodyweight or weights.

Resistance training helps to tone and shape

the body, but it’s also great for increasing bone

density, decreasing your chances of developing

osteoporosis later in life – perfect for women

entering or going through the menopause, when

there is an associated drop in bone density.

PUSH-UP (KNEES)

GREAT FOR Chest, shoulders and upper arms

1

For your start position, place both hands on a yoga mat slightly further

than shoulder-width apart, resting on your knees.

2

While maintaining a neutral spine, bend elbows and lower torso

towards the mat until your arms form two 90-degree angles.

3

Push through your chest and extend elbows to lift body back into

start position. Repeat for 10 reps.