Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Muscle & Fitness Hers South Africa

MASTER THE CHINUP • Get your entire body strong and sculpted with this classic body-weight move.

5 REASONS YOUR HIP BRIDGE SUCKS • Fix up your barbell hip bridge for stronger, better-looking glutes and less back pain.

BARBELL HIP BRIDGE BLUNDERS

TAKE A DIVE • Bring your workout into the pool to enhance recovery and boost performance.

SWIM EASIER • Even the best-conditioned athletes can struggle in the pool because of poor technique. Follow a few of these form fixes to develop a smoother stroke and be more efficient in the water.

SWIM FOR STRENGTH

GEAR UP • THREE TOOLS TO BUOY YOUR POOL WORKOUT.

PERFECT YOUR PUSHUP • Master this body-weight basic to sculpt a strong chest, arms, shoulders, and core.

3 MORE PUSHUPS TO TRY • ONCE YOU'VE GOTTEN THE BASIC PUSHUP DOWN PAT, TRY THESE VARIATIONS, WHICH EMPHASIZE MORE OF THE TRICEPS AND SHOULDERS.

HELP FOR SORE HEELS • Plantar fasciitis is one of the leading sources of foot pain, especially among active women. Here's how to keep your feet feeling healthy.

3 STRETCHES FOR RELIEF • These gentle stretches can help reduce some of the tightness along the bottom of your foot. Try them up to three times a day.

THE WHOLE30 DIET • It's not for everyone, but the Whole30 diet can help you clean up your act in the kitchen—big-time.

GRAB ‘N’ GO • Make this colorful salad in a mason jar for a fast, healthy, portable meal that will store up to five days.

BURRITO • These swaps for this favorite meal won't leave you overstuffed.

WEIGHTLOSS HACKS • Follow these easy strategies to drop pounds without counting calories.

150 CALORIES OR LESS • Green tea ice cubes, ginger vodka, and other smart ways to build tasty, ab-friendly summer cocktails.

Embracing Greatness Maya Nassar

The Ultimate BEACH BODY • Prime your beach body fast with these five total-toning moves you can do anywhere. The curve-carving exercises are guaranteed to tone up all your hardest-to-target areas. Here, 10-time IFBB bikini pro champ Amanda Latona shows exactly how to get your core, butt, and thighs bikini-beautiful in no time.

WOMEN OF ACTION • These five women are breaking new ground in typically male- dominated fields and inspiring a new, diverse generation to follow their passions.

Jessica Eye • UFC FEMALE FLYWEIGHT FIGHTER

Brandi Rhodes • chief b rand officer, all elite wres tlin g

Mia Kang • MODEL AND PROFESSION AL MUAY THAI FIGHTER

Candace Parker • WNBA ALL - STAR, NBA ANALYST

Andrea Hudy • ASSISTANT ATHLETICS DIRECTOR FOR SPORT PERFORMANCE, UNIVERSITY OF KANSAS

Fire Power • Elevate your grilling game with Paleo-friendly fare that ‘s packed with protein and enough flavor to please any crowd.

FISHICALLY fit • If you've been, ahem, floundering to find new ways to shore up a tasty protein-packed fish dish, the Posh Pescatarian is here to school you.

LOVE YOUR LEG DAY • BOOST YOUR BOOTY WHILE SLEEKIFYING YOUR THIGHS WITH THIS COMPLETE LOWER-BODY SCULPTING ROUTINE.

HIIT IT HARD • These 11 high-intensity interval workouts are designed to whip you into shape while boosting your fitness and health in as little as 10 minutes.

25 KETO DIET ESSENTIALS • Going keto can help you cut fat in the short terms, science says, so stock up on these 25 foods if you're looking to shed fat fast.

SMOOTH OPERATOR • THE ULTIMATE FAT-BURNING GLIDER WORKOUT

8-WEEK CARDIO ABS PLAN

Burn Notice: THE HERS GUIDE TO CALORIES • To reach your body goals, understanding what a calorie really is, and what it...