Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

MUSCLE & FITNESS HIIT

Muscle & Fitness Hers South Africa

8-WEEK CARDIO ABS PLAN

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.

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

NEW RULES OF DATING • Why attraction isn't about looks, money, or game anymore—and what actually works now.

UNWRAP ME • BUT ONLY IF YOU KNOW WHAT TO DO NEXT

MARLEE • TURNS AMBITION INTO EMPIRE

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.

WEIGHT-LOSS 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.

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

SMOOTH OPERATOR THE ULTIMATE FAT-BURNING GLIDER WORKOUT • IF YOU'VE held on to that extra winter padding around your abs, hips, and thighs, then it's time to set that fat on fire with the incredibly handy gliders in your workout toolbox. New York Sports Clubs trainer Morgan Anderson has programmed this deceptively intense workout with gliders in order to decrease stability overall and up your burn—big-time. Pace yourself: Even the first move starts out with two sets of 50 reps, and that's just the warmup. For this reason, you'll keep the weight lighter than usual and the pace brisk. You're about to find out what a range of new stimulus you can create by adding one simple tool.

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

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.

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

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.

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

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.

The Ultimate BEACH BODY •...