Photography Centr
AIR SQUATS
It’s a staple in most exercise programmes,
and with good reason. By working the large
muscles of the glutes, quads and hamstrings
you will build muscle while burning energy.
Performing air squats to a comfortable depth,
where your hips descend below the level
of your knees, also has the added benefi t of
improving hip mobility. Mastering the air squat
is a prerequisite for completing weighted
squat exercises, and it will have carry-on
benefi ts for all other lower-body movements.
Stand with your feet shoulder-width apart
and hands by your side.
Sink down as if you’re sitting on a chair,
pushing your weight through your heels so
your knees are in line with your toes. (You
can bring your arms in front of your chest
for stability.)
Return to the starting position.ARCH HOLD SWIMS
When it comes to bodyweight training, exercises for the back can
sometimes be overlooked. However, strengthening these muscles is
important for shoulder health and promoting good posture. Plus, arch hold
swims with a static extension of the hips and upper back strengthens the
glutes and core. The ‘swimming’ movements performed with the arms will
have you feeling the burn in no time.
Assume the superman position by lying on your belly and hovering your
feet and arms slightly off the ground as you tense your abs and glutes.
From here, bring your hands toward your face, bending your elbows.
Next, straighten your arms so your hands sweep out on either side,
before bringing them back to your face again and back up. (Ensure they
are hovering for the entire movement.)PLANK PULSES
Performing a plank correctly involves contracting the glutes, quads, abdominals
and lats with power to maintain a straight line from your ankles to your shoulders.
It’s used by everyone from professional athletes to fi tness models to develop a
strong and tight core. Add in the pulses to work your calf muscles and the humble
plank is transformed in the plank pulse: one of the most challenging and valuable
exercises in your toolbox.
Begin in a forearm plank position, with your back straight and your bum tucked in.
Keeping your forearms in position, pulse your body forward so that you are on the
tips of your toes and your shoulders are almost above your wrists.
Pulse back to the starting position and repeat.