Womens_HealthAustralia-February_2017

WITH KIDS

Tap into their energy for playful get-

moving inspiration that’s fun for all of you

10.STAY-AT-HOME

WORKOUT

2. Wraparound ankle touch
   Stand with your legs together and
   bend your left knee 90 degrees
   (A). As you squat, reach your left
   arm across your body and try to
   touch the outside of your right
   foot with your fingertips. Press
   back to start and repeat (B).
   REPS Do 8-12; repeat on the other leg.


3. Side bridge abduction
   Lie on your left side with your elbow directly
   beneath your shoulder and your legs stacked.
   Brace your abs and lift your hips off the floor
   until you’re balancing on your forearm and feet
   and your body forms a diagonal line (A). Lift your
   right leg at least 15cm. Lower and repeat (B).
   REPS Do 8-12, then repeat on your right side.


4. Double-stop push-up
   Assume a push-up position with hands slightly wider
   than your shoulders and back straight (A). Keeping
   your neck in line with your spine, lower yourself
   halfway and hold for 1 second (B). Continue lowering
   until your chest is only a couple of cm from the floor
   (C). Pause, then push back up to the halfway point and
   pause again before finally pressing all the way up.
   REPS Do 8-12.


5. Plank bird dog
   Get on your hands and
   knees, hands beneath
   your shoulders with
   your back straight (A).
   Brace your abs as you
   simultaneously extend
   your left arm and right
   leg (B). Lower both and
   repeat, lifting your right
   arm and left leg.
   REPS Do 8-12 each side.

TIP

Too hard?

Just tap

your knee

A A B A A B C

B

B

11. Soccer mum
    Grab a ball and
    head to the park for
    a game of soccer:
    one person keeps
    goal; the others are
    one-person teams.
    Swap goalies every
    time you score.


12. Play up
    Don’t just sit on
    a bench while the
    kids play – monkey
    bars, swings, even
    that bench you’re
    sitting on are all
    gym equipment
    waiting to be used.
    13. Burn

3000KJ

PUSH A PRAM AROUND A SHOPPING

CENTRE FOR TWO HOURS.

* BASED ON A 70KG WOMAN

14. Burn

1000KJ

CARRY A BABY FOR HALF AN HOUR.

15. Burn

860KJ

BODYBOARDING FOR AN HOUR.

MEN

WHO LIFT

#NOGYM

#NOPROB

8 4

WORDS:

GOTLHOKWANG

ANGOMA

& WANITA

NICOLA.

PHOTOGRAPHY:

SEAN

LAURENZ,

BETH BISCHOFF (MOVES); EXCERPTED FROM

WOMEN’S HEALTH BIG BOOK OF YOGA

AND

WOMEN’S

HEALTH

BIG

BOOK

OF

15-MINUTE

WORKOUTS