Muscle & Fitness Hers South Africa


I always get hungry during my workouts. What’s the best way to keep my stomach from growling?

when hunger pangs get in the way of a workout, but perhaps it’s your eating habits that need to change and not your creator of

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Plus de Muscle & Fitness Hers South Africa

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Lie faceup on floor with legs extended, feet lifted above hips and flexed. Keep arms at sides with palms down. Using your lower abdominals, lift your hips off the floor, bringing heels toward ceiling. Slowly lower back down and repeat for a total of
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Get A Rock Star Body
IT’S NOT EASY getting a body like Madonna—at 57, she’s got the strength, stamina, and muscle tone of a fit woman half her age. Her intense work ethic plays a big part, but her personal trainer, Craig Smith, also gets credit for keeping her fit and en
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Expert Advice
“I train two to three hours in Muay Thai and jiu-jitsu, plus 30 minutes of cardio in the morning, some yoga or Pilates every other day, and lift once or twice a week. I eat between 1,500–1,600 calories a day with a balance of carbs, fats, and protein