Womens Health Australia September 2017

Best Body fitness

PHOTOGRAPHY: ADAM FLIPP. STYLING: LEDA ROSS. HAIR & MAKE-UP: KATRINA RAFTERY

Laura’s go-to moves

3

TIGER PUSH-UP

Targets: triceps ,

shoulders and core

This is a push-up variation

that strongly engages your

triceps. I like to be creative!

1. On all fours, straighten
   yo u r b a c k , d r a w yo u r b e l l y
   in, and place your elbows
   below your shoulders. Hover
   your knees off the floor (a).


2. P u s h u p to e x t e n d yo u r
   arms and come to a high
   plank. Use your toes to
   push forwards, so that
   your shoulders end up in
   front of your hands (b).


3. D o 1 0 b e f o r e r e s t i n g ,
   then repeat 5 times. WH

1

PISTOL SQUAT

Targets: legs, core

The pistol squat is

a great bodyweight

exercise for building leg

strength along with

balance and mobility.

1. Stand with arms out in
   front of you. Extend one
   leg up in front of you, as
   high as possible (a).


2. Squat down as far as
   you can while keeping your
   leg elevated. Keep your
   back straight and your
   knee pointed in the
   same direction as your
   supporting foot (b).


3. R e t u r n to s t a r t. D o 3
   on that side, then 3
   with the opposite leg.
   Complete 3 sets.

2

SINGLE-LEG DEAD LIFT

Targets: legs, core

This is great for leg, core and

glute strength as well as stability.

1. Stand with feet together. Bend
   one leg up so your thigh is parallel
   to the ground and your toes are
   i n l i n e w i t h yo u r o t h e r k n e e (a).


2. Take hands towards the ground
   while raising your leg up behind
   yo u. Ke e p b a c k s t r a i g h t a n d t h e
   k n e e o f s u p p o r t i n g l e g b e n t (b).


3. After your hands touch the
   floor (if you can make it that far),
   return to start (straighten the
   k n e e o f yo u r s u p p o r t i n g l e g).


4. R e t u r n to s t a n d i n g. D o 6 o n
   this side before repeating on
   other side. Do 4 sets. (At the top
   of the movement, your lifted
   foot can touch the floor so you
   can maintain your balance.)

B

A

A B

B

A

To make it ...

Easier Touch

the wall or

hold a bar for

support during

these moves to

stay balanced.

To make it...

Harder Squat

down into a full

single squat

position or add

resistance with

a medicine

ball, weighted

bar or a pair

of dumbbells.

To make it ...

Easier Do

everything the

same but with

your knees

on the floor.

To make it ...

Harder Aim to

keep your legs

straight during

these moves.

Trust us, you’ll

feel the burn.

32 womenshealth.com.au SEPTEMBER 2017