Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Muscle & Fitness Hers South Africa

MUSCLE & FITNESS HERS HOT LIST • Our favourite new gear, tools, and services to meet your healthy-living goals

YOUR SECRET TO GREAT GLUTES • Lift and shape your booty with do-anywhere moves that work your body's most powerful muscle group from multiple angles

FITNESS PRO CHAMPION AT 60 LINDA MITCHELL

ALL ABOUT… YOUR GLUTES

Anatomy of Your Glutes

4 KEY STRETCHES FOR HEALTHY GLUTES • Tight glutes can compromise all your movements. These stretches get you more limber and stronger.

TIE IT TOGETHER

8 Glutes Exercises Every Woman Should Do

BOX JUMP BABY STEPS • Add this plyometric move and its complementary exercises to your training regimen to reap all the benefits of a vertical leap.

SHE WILL ROCK YOU • Alice Cooper guitarist NITA STRAUSS talks fitness, sobriety, and her acclaimed first solo album, Controlled Chaos

HANG UPS • To help release tight shoulders and reduce pain, make like our long-ago ancestors and include more hanging in your routine

HEALTHY SUMMER FUN RECIPES for HERS Fit Girls

FRESHEN UP • From fruit-infused waters to cleaner cocktails, these summer drink favourites help you beat the heat, day and night

FLAVOUR BOOSTERS

CANSA EDUCATES ON RIGHTS OF WOMEN TO CANCER SCREENING

SUN SKIN SAFETY

6 WAYS TO MAKE YOUR PERIOD LESS PAINFUL • Don't let that time of the month slow you down — here's how to conquer cramps and other discomfort and feel stronger than ever

3 Poses to Make You Feel Better

Buddy Up • A gym partner can make every workout better. Ida Lundgren and Bianca Van Damme (you may know their famous fathers) show how pairing up yields big benefits.

PART 1 Sculpting Circuit

PART 2 Fat-Blasting Cardio

SUMMER GYM BAG ESSENTIALS • No matter the weather, you love to work out - whether it's indoors or outdoors. During the hot summer weeks though, you might want to take a little extra care to pack some products that will help you cope with the heat and your busy social schedule. The team at HERS suggests a couple of must-have gym bag essentials to always keep on hand.

FIND THE BALANCE Rebekah Logan @rebekahlogan01

Overstated Simplicity

I AM A CHAMPION

NEW WORLDS AWAIT • 10 games you'll love!