Women's Health - UK (2019-07)

70 | JULY 2019 Photography | TOM WATKINS

WO

RD

S:^ G

EM

MA

YA

TE

S.^ H

AIR

AN

D^ M

AK

E-U

P:^

CH

AR

LO

TT

E^ G

AS

KE

LL

AT

LH

A^

RE

PR

ES

EN

TS

.^ M
OD

EL

:^ B

RIO

NY

SC

AR

LE

TT

AT

W

MO

DE

L^ M

AN

AG

EM

EN

T

PT GUEST PASS

GLUTE BRIDGE

Do: 10 reps

Targets: Glutes,

hamstrings, core

(a) Lie on your back

with your knees bent

and feet flat on the

ground. Keep your

arms by your sides,

palms facing down.

(b) Drive through your

heels and lift your hips

until your hips, knees

and shoulders form a

straight line. Squeeze

your glutes and core so

you don’t over-extend

the back. Hold for a

couple of secs, then

lower back to the

ground. Keep going.

er Insta handle may be
@diaryofafitmommyofficial,
but you don’t need to be
pregnant or postnatal
for Sia Cooper to inspire
your workouts. The
Florida-based nurse-
turned-personal-trainer started blogging about
fitness when she was pregnant with her first
child – and promptly went viral for maintaining
a six-pack. Over a million followers later, she’s
one of Instagram’s biggest fit-fluencers, and
we’ve tapped her to create a killer lower-body
bootcamp exclusively for you. ‘Targeting the
glutes and thighs, this workout only takes
20 minutes and you don’t need a gym or any
equipment,’ says Cooper. ‘The five-minute
continuous circuit means you’re getting a
cardio fix too.’ Talk about bang for your buck.

NEED TO KNOW...

1 | Perform circuit 1 for 5 mins straight without
stopping, doing 10 reps per move continuously,
then move on to circuit 2, again doing 10 reps
per move and as many rounds as possible in
5 mins. Rest for 1 min, then repeat the whole
thing a second time.

2 | Aim to do the workout twice a week for
12 weeks straight.

3 | Keep track of your time using a timer. You’ll
notice yourself getting faster each round.

Give your lower-body workouts

an upgrade, at home or in the

gym, with this no-equipment-

necessary burner

SIA

COOPER

(b)

(a)

(b)

(a)

CURTSY LUNGE

Do: 10 reps on each side

Targets: Quads, glutes,

calves, adductors,

abductors

(a) Stand with your

feet shoulder-width

apart, chest up and

shoulders back.

Keeping your torso

facing forwards, step

your left leg behind

you and to the right

so your thighs cross,

bending both knees

as if curtsying. Make

sure your front knee

is aligned with your

front ankle.

(b) Drive back up

through the heel of

the front foot to

reverse to the starting

position. Now go again

on the other side.

H

CIRCUIT ONE