Muscle & Fitness Hers South Africa July 2024

Training BARBELL HIP THRUST WORKS: Glutes, Quads, Hamstrings • Sit on floor, leaning with upper back against a flat bench, knees bent, and feet flat on the floor. Place a padded barbell across hips. • Pushing up through heels, lift hips until thighs are parallel with floor and torso and core are in line with quadriceps; keep ankles directly under knees (A). • Hold one count, squeezing glutes at the top of the movement. Slowly lower glutes toward floor without touching all the way back down (B). Do a total of 10 reps, 2–3 sets. Tip MAKE SURE NOT TO ARCH YOUR SPINE OR HYPEREXTEND YOUR LOWER BACK. DON'T RISE ONTO TOES. Tip DON'T ALLOW YOUR FRONT KNEE TO TRAVEL PAST YOUR TOES AS YOU BEND YOUR LEG. DEFICIT BULGARIAN…

CHALLENGE YOUR MIND AND YOUR MUSCLES BY ADDING NEW ACTIVITIES TO YOUR REGULAR ROUTINE. FOR EXAMPLE: WANT A STRONGER CORE AND LOWER BODY? SKIP THE STAIR WORKOUT AND RIDE YOUR BIKE UPHILL FOR A NEW WAY TO TEST YOUR FITNESS! ALL THE LATEST ON: TRAINING, NUTRITION, HEALTH, STYLE, AND MORE Flow: That moment when your mind and body are in perfect sync, when you feel like you could lift, step, pedal, or jump forever. Finding your flow will keep you pushing, reaching, and striving to be your best. It's out there; all you need to do is go grab it. We'll help you get there! FOR FRESH TRAINING AND DIET MOTIVATION, HEAD TO MUSCLEANDFITNESSHERS.CO.ZA FOLLOW US ON TWITTER @MUSCLEANDFITNESSHERSMAG, ON INSTAGRAM @MUSCLEANDFITNESSHERSMAG AND LIKE US ON FACEBOOK MUSCLE&FITNESSHERS SOUTH AFRICA…

PULSE FACE-OFF STACEY ALEXANDER IFBB BIKINI PRO “I use my glute workout as a high-intensity interval training circuit, which keeps my heart rate up and burns the most amount of calories in the least amount of time. Go all out for each exercise, then take one minute to recover between each move. Since there's no equipment required, you can do it anywhere!” GLUTE HIIT ROUTINE 1. Box Jump (3 X 30 REPS) Focus more on high-intensity cardio burn and less on height. Drop into a low squat each time you land on the step; use two to three risers on each side. 2. Split Squat Jump (3 X 20 REPS) Turn your step the long way and stand at the middle; jump down to straddle the step, landing in a squat. Do…

25–30 KM Approximate distance you can cover in a 45-minute cycling class. Leg Day on Wheels Use enough resistance on the bike and you'll work your glutes, quads, hamstrings, calves, and core. Felicia Walker, an instructor at New York's Health & Racquet Club in the USA recommends these stretches to your routine to help keep you limber. Pigeon (stretches hips): Lie face-down on floor with one knee bent under body, opposite leg extended behind you; hold 30 seconds per side. Seated twist (stretches lower back): Sit on floor with right leg crossed over left thigh. Twist torso to right, pushing against thigh for added leverage; hold 30 seconds per side. Cross stretch (stretches hamstrings, lower back): Stand with right leg crossed over left. Reach both hands toward floor; hold 30…

PULSE FIT IN 5 WITH PAIGE How it works: Do each of the two exercises below for the given number of reps. Take a 10-second break after three cycles, then finish with two more cycles. Kettlebell Swing Hold the kettlebell between your legs using a two-handed, overhand grip. Swing the weight forward and up, thrusting your hips to engage all your working muscles; allow the weight to naturally come back down to starting position; repeat for 20 reps. EXCLUSIVE! See these moves in action as Paige demonstrates this workout at muscleandfitness.com/videos. Goblet Squat Hold the kettlebell on sides of handles, close to torso with elbows pointing down. Squat, bringing elbows just inside legs (aim to touch hamstrings to calves). Keeping kettlebell at your chest, explode up, pushing through heels, contracting…

Candice El Guindy is the Chief Marketing Officer and Head of Sponsorship for Musclecontest International, which is the largest promoter of NPC/IFBB Pro League shows worldwide; she is also the Chief Operating Officer for Lipoxyderm Firming and Defining Lotion. Candice is no stranger to the world of competitive bodybuilding, having had a very successful NPC Bikini career before retiring from the stage in 2014 after winning her IFBB Pro status at the NPC USA Championships. As a retired athlete, Candice has remained active in the industry through her work at Musclecontest, assisting with the Sponsorship Program for the NPC National Women's Workshop, and striving to be a role model for health and fitness. Most recently, Candice had her third son who is now 10 months old, and has had a…