DECEMBER 2022

HEALTH & FITNESS

BY AMY GREENBURG

If you’re looking for an efficient way to burn off those Christmas goodies, you’ll want to try this quick, calorie-blasting combination, courtesy of FitNut Loft. It’s a full-body workout that can be done anywhere – no equipment necessary. The best part is, you can do it in less than 15 minutes! WORKOUT NOTES Perform these three exercises consecutively (without resting!) for 45 seconds each – that’s one set. Then, rest for 30 seconds. Repeat the entire circuit four more times to make five sets in total.

The idea is to keep doing all three exercises consecutively

and resting as you need to. This is a concept of

‘self-imposed rest’ – go until you can’t, then rest until you can get back on it! – Aly Khairuddin, STOTT Pilates instructor and owner of FitNut Loft

Exercise #1: Push-ups 1. Get down on the floor with either your knees or feet on the floor (depending on your current ability). 2. Place your palms on the floor about shoulder width apart. 3. Inhale and lower your chest to the floor. Try to keep your elbows close to your body at about a 45-degree angle. 4. Exhale and push yourself up, being careful not to arch

your back. “Think of coming up as one long straight unit. ‘Push the floor away from you!’” Also, “squeeze armpits downwards, keeping your shoulders away fromyour ears.” Tips: • Don’t let your head droop to the floor! • Don’t let the tummy sag. Think of drawing your belly button up toward your spine without rounding your back. • Try squeezing your glutes and inner thigh muscles as you go. This will help engage your core muscles. • To engage your back muscles, imagine that you are trying to squeeze your armpits downwards. Exercise #2: Body weight squats

Exercise #3: Quick-feet (for that cardio hit!) 1. Start by standing with your legs slightly turned out. 2. Run on the spot very quickly with your feet barely lifting off the ground. Let your armsmove fast and naturally to match your feet. “Your legs should be turned out, creating very quick ‘runs’ – hence the name!”

1. Stand with your feet slightly turned out, about hip stance apart. You may hold your hands together just in front of you. If you want to make it more challenging, hold on to dumbbells while squatting! 2. Inhale and bend your knees as you lower your bottom towards the floor. 3. Exhale and straighten your legs back to a standing position. Don’t forget to engage your glutes on the way up!

FitNut Loft delivers strength training and Pilates workouts for women in their 40’s and 50’s who are looking to get stronger, have more energy, lose weight and eliminate body pain as they age – all in a non-judgmental space across two locations.

Tips: • Try drawing your armpit toward your hip bones to engage your back muscles, as they connect to your glutes and will help stabilise your body. • If your knees are hurting, try a wider stance with your feet turned out. • Be careful not to round your back; think of trying to keep your back parallel to your shins when you are at the bottom of your squat.

FitNut Loft • 15 Mohamed Sultan Road, #03-01

• 2 Pandan Valley, #01-201 8686 8299 | fitnutloft.com

161 DECEMBER2022