Exercise Archives - Medshield Movement

12 Top Exercise Moves For Toning

Summer is around the corner and we know that baring our skin on SA’s beaches is motivation for some of us to really amp up the workouts. If what you’re after is all-round muscle toning, we recommend incorporating these 12 moves into your exercise routine! And the biggest plus? You’ll be stronger and healthier for doing them.

Achieving all-round muscle toning involves strengthening and sculpting various muscle groups throughout your body to create a balanced, well-proportioned physique. These 12 exercises are the top moves to help get you there – and you’ll be stronger in no time.

Incorporate these into your strength or gym workouts during the week and keep track of how many you start with and compare your improvement after three months of consistency. Remember to start light if you’re new to strength training and use mirrors and / or a personal trainer to help ensure that you are using the correct form. Always check in with your medical doctor if you have any concerns about starting a new exercise regimen.

Bodyweight exercises:

1. Squats:

Muscles Worked: Quadriceps, hamstrings, glutes and lower back.

2. Push-Ups:

Muscles Worked: Chest, shoulders, triceps and core.

3. Lunges:

Muscles Worked: Quadriceps, hamstrings, glutes and calves.

4. Planks:

Muscles Worked: Core, shoulders and lower back.

5. Pull-Ups:

Muscles Worked: Back, biceps and shoulders.

6. Leg Raises:

Muscles Worked: Lower abs and hip flexors.

7. Tricep Dips:

Muscles Worked: Triceps and shoulders.

8. Calf Raises:

Muscles Worked: Calves.

Weighted exercises:

9. Deadlifts:

Muscles Worked: Hamstrings, glutes, lower back and traps.

10. Bicep Curls:

Muscles Worked: Biceps.

11. Russian Twists (with a weight or medicine ball):

Muscles Worked: Obliques and core

12. Bent-Over Rows:

Muscles Worked: Back, biceps and shoulders.

If you’re looking for new and fun exercise routines to try, check out our workout videos or try our exclusive for medshield-members “ClickFit” programmes

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10 Ab Workouts To Add To Your Routine

Bored of basic sit-ups? Want to add more core workouts to your exercise routines? Here are 10 epic ab workout moves to strengthen your core and tone your muscles.

Remember to perform these exercises with proper form and gradually increase the intensity as you progress. Include a variety of these exercises in your routine to work different parts of your core and to prevent “plateauing” (which is when you stop seeing results).

While these exercises will certainly strengthen your core region, getting visibly toned abdominal muscles – aka: a six-pack – requires following a healthy diet and achieving a lower overall body-fat percentage. Consult your medical doctor before starting a new exercise routine and a trainer professional for advice and a tailor-made programme.

10 Amazing Ab Workouts

1. Crunches:
How: Lie on your back with your knees bent and hands behind your head. Lift your upper body off the ground, engaging your core muscles and then lower it back down.

The Workout: Do as many as you can with good form in one minute. Take a 30-second rest and repeat for another minute. Build this up gradually over time.

2. Planks:

How: Start in a push-up position with your elbows directly beneath your shoulders. Keep your body in a straight line from head to heels, engaging your core. Hold this position for as long as you can, aiming to increase your time with each workout.

The Workout: Start with 20-30 second holds (depending on your fitness level) and aim to build up gradually to a minute. Rather than holding longer than that each time, repeat multiples of 1-minute holds with short rests in between.

3. Side Planks:

How: Lie on your side with your elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from head to feet. Hold and then release back down.

The Workout: Hold the side plank position for 3 to 5 seconds and then release back down. Repeat this 10 times and then change sides. This is one set. Over time build up your sets from 3 to 5, taking short rests in between.

4. Leg Raises:

How: Lie on your back with your legs straight. Lift your legs off the ground, keeping them straight and then lower them back down without letting them touch the floor.

The Workout: Repeat this move as many times as you can with good form in one minute. Take a 30 second rest and then repeat. Gradually build the duration of your set and number of sets over time (with rests in between).

5. Russian Twists:

How: Sit on the floor with your knees bent and feet off the ground. Hold a weight or medicine ball and twist your torso to touch the weight to the floor on each side.

The Workout: Repeat this move as many times as you can with good form in one minute. Take a 30 second rest and then repeat. Gradually build the duration of your set and number of sets over time (with rests in between).

6. Bicycle Crunches:

How: Lie on your back with your hands behind your head. Bring one knee toward your chest while simultaneously twisting your torso to bring your opposite elbow toward that knee. Alternate sides in a pedaling motion.

The Workout: Begin with 10 on each side, working with good form, and then take a short rest. Repeat this set three times. Gradually build the duration of your set (up to 50 per side) and number of sets over time (with rests in between).

7. Mountain Climbers:

How: Start in a push-up position. Bring one knee toward your chest, then switch legs in a running motion while keeping your core engaged.

The Workout: Begin with 10 on each side, working with good form, and then take a short rest. Repeat this set three times. Gradually build the duration of your set (up to 30 per side) and number of sets over time (with rests in between).

8. Flutter Kicks:

How: Lie on your back with your hands under your glutes. Lift your legs slightly off the ground and alternate kicking them up and down, engaging your lower abs.

9. Reverse Crunches:

How: Lie on your back with your knees bent and feet off the ground. Bring your knees toward your chest, lifting your hips off the ground and then lower them back down.

Windshield Wipers:

How: Lie on your back with your arms out to the sides for support. Lift your legs straight up in the air. Lower your legs to one side as far as you can without letting them touch the ground. Lift your legs back up and lower them to the other side.

How to incorporate these workouts into your daily life?

Add one to three of these core workouts into your weekly strength training sessions and mix them up over time. Some may feel easier than others. Track your progress by logging how many you do in the beginning and what you can do after three months of consistent exercise.

Visit our “ClickFit” page, exclusively for Medshield Members, to get a variety of exercise routines and a healthy eating plan today.

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Easy Yoga Moves For Back Care

It’s Back Care Awareness Week from 2-6 October and to support this initiative, we have a list of beginner-friendly yoga poses that can aid in caring for your back – reducing pain, building strength and creating stretching out tightness.

Most of us have experienced some degree of back pain in our lives. Whether it’s from stress, injury, poor form and posture or other reasons, back care is something all of us can relate to. These moves are easy to perform at home, in the evenings as you wind down from the day. All you need is a flat comfortable surface.

If you’re new to yoga or have any specific back issues, it’s a good idea to consult with a yoga instructor or healthcare professional before starting a new practice. They can provide personalised guidance and modifications based on your needs.

Yoga Poses For Back Care

Remember to breathe deeply and focus on relaxing into each pose.

1/ Child’s Pose

Start on your hands and knees. Sit back on your heels, reaching your arms forward. Rest your forehead on the mat and relax your back.

2/ Child’s Pose Twist

From Child’s Pose, place your right hand under your left arm. Gently twist your torso to the left, stretching the right side of your back. Repeat on the other side.

3/ Cat-Cow Pose

Begin on your hands and knees in a Table Top position. Inhale, arch your back and lift your head for Cow Pose. Exhale, round your back and tuck your chin for Cat Pose. Flow between these two positions for a gentle spine warm-up for about 1-2 minutes.

4/ Thread the Needle

Begin on your hands and knees in a Table Top position. Thread your right arm under your left arm, lowering your right shoulder and ear to the mat. Hold for a few breaths and switch sides.

5/ Downward Facing Dog

Start in a push-up position. Lift your hips up and back, forming an inverted V shape. Press your heels toward the ground while extending your spine.

6/ Cobra Pose

Lie on your stomach with your hands under your shoulders. Inhale, press your palms into the mat, and lift your chest. Keep your lower body on the ground and gaze forward. Hold for 10 seconds and release.

7/ Legs Up the Wall

Sit with your side against a wall. Swing your legs up the wall and lie on your back (your sit bones should be pressing into the wall). This pose is excellent for relieving lower back tension.

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Yoga For Better Sleep

A gentle yoga routine in the evenings can help promote relaxation, reduce stress and prepare your body and mind for better sleep. Try this simple yoga routine to start getting better sleep today!

Getting enough good-quality sleep means that we perform better at work and in sport, that we are less stressed, anxious or depressed and that we eat healthier. If you’re looking to improve your sleep health or looking for an easy wind-down routine to help you de-stress from the day, try this routine.

Gentle yoga practices offer a variety of health benefits for both the body and mind. These practices typically involve slower movements, longer holds and a focus on relaxation and mindfulness. Benefits include: better sleep, reduced stress, better posture and strength, greater flexibility and improved circulation.

For this routine, all you need is a yoga mat or simply place a towel over a carpeted surface.

1.Child’s Pose
Kneel on the floor with your big toes touching and knees apart. Sit back on your heels and extend your arms forward, lowering your chest toward the ground. Relax your forehead on the mat and take a few deep breaths, focusing on relaxing your back and shoulders. HOld this post for 30 to 60 seconds.

2. Cat and Cow
Come onto your hands and knees, aligning wrists under shoulders and knees under hips in a Table-Top position.
Inhale, arch your back and lift your tailbone and gaze up towards the ceiling (This is Cow Pose).
Exhale, round your back, tuck your chin to your chest, and draw your belly in (This is Cat Pose).
Flow between these poses with your breath, performing at least 10 Cat-Cow stretches.

3. Seated Forward Fold
Sit on the floor with your legs extended out in front of you. Inhale as you lengthen your spine, and exhale as you fold forward from your hips, reaching towards your feet. You can bend your knees slightly if your hamstrings are tight. Focus on keeping your spine long. Hold for 30 to 60 seconds, then sit up before folding over a second time.

4. Reclining Bound Angle Pose
Lie on your back and bring the soles of your feet together, letting your knees fall out to the sides. Place your hands on your belly or by your sides, close your eyes and take slow, deep breaths. Hold this for 30 to 60 seconds.

5. Legs Up The Wall Pose
Sit next to a wall and swing your legs up so that your heels rest against the wall. Lie on your back and relax your arms by your sides. Close your eyes and breathe deeply. This pose helps improve circulation and promotes relaxation.

6. Corpse Pose
Lie on your back with your arms relaxed at your sides, palms facing up. Close your eyes and focus on your breath. Allow your body to sink into the mat and let go of tension. Spend five to 10 minutes in this pose, releasing any lingering stress or thoughts.

Remember to listen to your body and modify the poses as needed. The key is to move gently and mindfully, focusing on your breath and letting go of tension. This routine can help calm your nervous system, reduce stress and create a peaceful transition from your day to a restful night’s sleep.

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Beginner to 21km three-month running programme

This running programme has been designed to help running newbies get ready for their first 21km (half marathon).

Is your summer goal to run your first half marathon? Training for a half marathon requires gradual progression to build endurance, improve fitness, and prevent injuries. With this three-month programme, we’ll help get you there! Consistency is key – but so is the right running gear. To help prevent injuries along the way, make sure that you’re running in the appropriate footwear and kit (including a high-impact bra for women).

Before starting any new exercise programme, it’s important to consult with a healthcare professional, especially if you have any existing health concerns. So chat to your GP if you have any queries.

Remember to listen to your body throughout the training programme. If you experience pain or discomfort, it’s important to rest. Additionally, practice good warm-up and cool-down routines to prevent injuries.

This plan has been designed for beginner runners who are capable of running for 20-30 minutes. If you’re not at this level yet, try our Clickfit Couch to 5km Challenge.

Month 1: Build Base Endurance
Days per week: 4

3 x EASY RUNS – 20 to 30 minutes at conversational pace.
1 x LONG RUN – Start with 6km and increase this each week by 1km-2km.
Cross-training – include cross-training activities in your week in addition to these runs. This could be: walking, swimming or cycling.

Month 2: Increase Mileage
Days per Week: 5

2 x EASY RUNS – 20 to 40 minutes at conversational pace (alternate days with longer runs).
2 x LONG RUNS – Continue to increase the long run distance by 2km each week (for example, your long runs should be near 10km by the end of month 1. Now, each week, increase by 2km, so that you start with 11km and by the end of the month, your long run is 15/16km).
1 x HILL TRAINING – Run hill repeats to improve strength and stamina.
Cross-training – include cross-training activities in your week in addition to these runs.
This could be: walking, swimming or cycling.

Month 3: Half Marathon Preparation
Days per week: 5

2 x EASY RUNS – 30 to 45 minutes at conversational pace (alternate days with longer runs).
1 x SPEED INTERVALS – (1 minute of fast running followed by 2 minutes of recovery running – continue to repeat for 30 minutes)
1 X LONG RUN – continue to increase mileage, finishing the last week with an 18km run.
1 X TEMPO RUN – add a weekly tempo run where you maintain a challenging pace for 20-30 minutes.
Cross-training – do one day of cross-training and ensure that you have one complete rest day, ideally after the long run.

RACE WEEK:

Focus on light jogging or short runs to maintain muscle memory and stay loose. Stay well-hydrated, eat balanced meals and ensure you get plenty of sleep.

Completing a half marathon is a significant achievement, especially for beginner runners. Stay committed, stay positive and enjoy the journey as you work towards reaching your goal!

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The best exercises to do during your period

It’s Women’s Month! We’re here to share informative content and create awareness around women’s health to help our members make informed decisions and live better quality lives.

During menstruation, most women experience fatigue, bloating, painful cramps, easily upset stomachs and breakouts. This may impact the type of sport you feel up to doing. However, light to moderate physical activity can have benefits such as reducing pain, improving mood and boosting energy levels. Try these activities:

Walking
Walking is a low-impact exercise that can be easily adjusted to your comfort level. It helps increase blood flow and can alleviate menstrual cramps and fatigue. Plus, exposure to nature and fresh air can instantly lift your mood.
Yoga
Gentle yoga poses can help stretch and relax the muscles, reducing tension and discomfort. Click here for a quick yoga routine to practise in the morning and evening during your menstruation.
Pilates
Pilates exercises can help strengthen the core and pelvic muscles, potentially easing menstrual pain. Look for Pilates routines that avoid excessive strain or pressure on the abdominal area.
Cycling

Whether you do this outside or at the gym, light cycling can be beneficial for some women, as it increases blood flow to the pelvic region and may relieve cramps. If using a stationary bike, opt for a lower resistance setting.

Swimming
Swimming is a low-impact exercise that can be soothing and alleviate muscle tension. The buoyancy of water can also reduce the feeling of heaviness some women experience during menstruation.
Tai Chi
Tai Chi is a mind-body practice that involves slow, flowing movements, which can be calming and help manage stress and discomfort.
Light Aerobics

Low-impact aerobic exercises like low-intensity dancing or aerobics can be suitable for some women during their menstrual cycle. Choose a fun, up-beat playlist to add extra mood benefits.

Listen to your body throughout this period. Remember to stay hydrated and take as many breaks as needed. If you have severe discomfort or pain during your period, speak to your medical doctor about lifestyle or medical changes that could improve your quality of life.

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Yoga Moves To Ease PMS Symptoms

August is Women’s month! To celebrate, we have some informative articles around women’s health. Read below for some great yoga moves that you can do at home to helo ease PMS symptoms.

Typically, PMS symptoms can include bloating, nausea, headache, irritability, fatigue and swollen, painful breasts as well as back pain. Yoga is a great exercise to do during this time of month because we are often fatigued and experiencing discomfort. Yoga is low-impact and low-intensity, making it an ideal workout.

These yoga moves are easy to perform at home in your own time to help ease PMS symptoms:

Seated Bound-Angle Pose

This is a great hip-opener and allows space for the belly to expand comfortably.

Sit down on a comfortable mat or a carpeted surface and bring the soles of your feet to touch. Place both hands on your feet while straightening your back and pulling your knees down to earth. Hold this pose for a minute, then release the legs out in front of you for 30 seconds before returning to the pose for a further minute. You can also hold the feet with one hand while placing the other hand over your lower belly.

Cat & Cow Pose

These movements gently massage your abdominal muscles while also stretching out your back.
Come down onto all fours in a Table Top position, knees and arms hip-width apart. Inhale as you lift your head to look up and drop your belly. Exhale to round your spine, press the floor with your hands and lower your head so that you’re gazing at your belly button. Do these moves slowly, with intention, focusing on the breath unti you’ve completed 10 to 12 rounds.

Wide-Knee Child’s Pose

This posture is also great for pregnant women and if you’d like to rest in the pose for longer than five minutes, you’re welcome to place a pillow beneath you.
Kneel on a mat or carpet and then open your knees wide before folding your body down onto the floor with your arms stretched out in front of you. Point your toes to touch behind you and extend your sit bones back so that your bum connects with your heels.

Hold for three to five minutes while focusing on your breath.

Reclined Twist

This posture is really relaxing and is great for relieving lower-back pain. It also stretches open your heart area while soothing the abdominal area.

Lie down on a comfortable surface, face-up, with your legs extending out in front of you, arms at your sides.

Bend your right knee and use your hand to guide it over to your left side, finding a gentle stack of the hips, right over left. Place your left hand on your bent right knee to gently deepen the twist. Keep your shoulders square while gazing the opposite way (to the right). Hold for 30 seconds (up to a minute), then release back to centre before doing the stretch on the other side.

Knees-to-Chest Pose

After your reclined twist, end with a simple knees-to-chest pose. This is great for releasing tension in the lower back.

From your position lying down on the floor, bring both knees in towards your chest at the same time. Gently wrap your arms around your shins. Clasp opposite elbows if this feels good. Concentrate on extending the back down onto the mat and elongating the spine. Actively relax your shoulders down the floor. Hold this pose for a minute and then gently begin to rock forwards and backwards, to massage the muscles around your spine.

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Try these three rowing exercises to boost your winter workouts

Rowing is such a great exercise because it’s low-impact, high-intensity and strengthens while boosting cardio fitness. Add these rowing workouts to your winter workouts for extra gains.

The Rowing Warm-Up
Add a 10-minute or 2km row (whichever lasts longer) to your morning workout. This is a great way to get the body moving and to warm-up all the muscles because. Click here to read more about form and posture.
10-Minute Rowing Interval Challenge
You will need to figure out what “strokes per minute” looks like for you in terms of what is “easy”, “medium effort”, “hard effort”, “very hard”. Your medium effort should feel harder than easy, but you could hold it for 10+ minutes. Your hard effort should feel much harder – so you’re tired after 2 minutes, but not so hard that you cannot continue (with the workout below). Very hard should be max effort (think of this like a sprint).

Workout:
2-minute easy effort (warm-up)
2-minute hard effort
2-minute medium effort
2-minute hard effort
2-minute easy effort (cool-down)
HIIT Combination Rowing Workout That Torches Fat – Advanced
Make sure that you have a mat and space around the rowing machine as you’ll be getting on and off the machine to perform the other workouts.
1. Row with good form for 500m (warm-up)
2. 20 Jumping squats
3. Row with good form for 200m
4. 20 Jumping lunges
5. Row with good form for 200m
6. 20 push-ups
7. Row with good form for 200m
8. 10 burpees
9. Row with good form for 500m (cool-down)

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How to use the rowing machine and its benefits

Here’s how to make the most of that rowing machine at the gym to strengthen your arms, back, legs and improve cardiovascular health, plus tips to prevent injuries.

Health benefits of the rowing machine

Rowing is one of the best full-body workouts, because it engages both the upper and lower body, strengthening muscles while increasing cardio fitness and endurance.
It is also both low-impact and high-intensity, which means that it’s easier on the body than, for example, running, but you still reap the benefits of cardio workout.
Rowing is accessible for all fitness levels.
It’s great for calorie burn and warms you up quickly – making it a great addition to winter gym workouts.

How to use the rowing machine

The rowing machine stimulates the action of water rowing and was initially created to train and exercise competitive rowers, but, because of its benefits (see above), it’s now used by all kinds of people.
Modern machines are often called “ergometers or erg machines”. The machine is very easy to use, but is often used with bad form, so read below to ensure your form is correct:
When getting on, start on a low resistance level until you’re comfortable. Strap your feet in, switch on the monitor and row:
Sit straight on the rowing machine seat with your arms straight out, holding the handles, knees and ankles flexed and back upright. This is called the “catch”.
Start by pushing your legs, to straighten, keeping your core contracted. Hinge your hips and lean back about 45 degrees, followed by the movement of your arms as you pull the rowing machine handle towards your torso. This is called the “drive” and should feel like a full-body flow.
You copy the drive movements but in reverse order to return to the “catch” position. You extend your arms, hinge the hips and bring your torso over the legs, bending your knees.

Prevent injury with these tips

Make sure to straighten your back, not rounding over. Slumping can put stress on the shoulders and back.
Engage your core during workouts to support your lower back and hips.
As a beginner, you must focus on maintaining the form rather than doing more strokes.

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Warm up quickly and burn calories with these 5 bodyweight moves!

We know that running or jumping on the watt bike will warm you up in no time, but what strength moves help you generate heat – and lose calories at the same time? Read more…

This set of exercise moves will heat up the body quickly and you’ll be burning fat and building muscle in no time.
You can do these moves from the comfort of your home. No equipment needed!

Move 1: Lunges

Set: Do 3 sets of 10 reps on each side, resting for 20 to 30 seconds in between. It should feel really hard by the end.

Advanced: Make one set – or all three – jumping lunges.

Move 2: Squats
Set: Do 3 sets of 20 squats, resting for 20 to 30 seconds in between. It should feel really hard by the end.

Advanced: Make one set – or all three – jumping squats.

Move 3: Mountain Climbers

Set: Do 3 sets of 30 seconds, resting for 20 to 30 seconds in between. It should feel really hard by the end.

Advanced: Go faster or extend the time to 40-45 seconds.

Move 4: Jumping Jacks / Star Jumps

Set: Do 3 sets of 30 seconds, resting for 20 to 30 seconds in between. It should feel really hard by the end.

Advanced: Extend the time to 40-45 seconds.

Move 5: Inchworm

Set: Stand up straight, then bend down and walk your hands out until you are in a shoulder plank and then reverse the move to standing. Do 10 of these (that’s one set), resting for 20 to 30 seconds in between sets.

Advanced: Add a push-up each time you are in the plank for extra arm strength. Alternatively add a jump when you are in standing position for extra leg strength.

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